Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Video (No Measure)
youtu.be/V_YP22f_DA0?t=40
Note: omit the Bench Press for Affiliate
Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep – all to power position
Burgener Warm Up Clean – 3-5 reps of each movement.
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
10 Prone Is, Ts, & Ys (no weight or very light plates)
Muscle Clean
3 Sets
4 Muscle Cleans @7/10 RPE
*Rest as needed between sets.
Athletes Notes
Muscle Clean
Example Sets
Set 1:
4 Muscle Clean @7/10 RPE
-Rest as needed-
Set 2:
4 Muscle Clean @7/10 RPE
-Rest as needed-
Set 3:
4 Muscle Clean @7/10 RPE
Clean Pull + Power Clean to Parallel + Clean + Split Jerk
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE
*Rest as needed between sets.
Athletes Notes
Clean Pull + Power Clean to Parallel + Clean + Jerk
Example Sets
Set 1:
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE
-Rest as needed-
Set 2:
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE
-Rest as needed-
Set 3:
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE
Set 4:
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE
-Rest as needed-
Set 5:
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE
Clean Grip Deadlift
5 Sets
4 Clean Deadlift @100-100+% 1RM Clean
*All reps done as singles.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Deadlift
Example Sets
Set 1:
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
-Rest as needed-
Set 2:
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
-Rest as needed-
Set 3:
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
-Rest as needed-
Set 4:
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
-Rest as needed-
Set 5:
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
1 Clean Deadlift @205lb
*Based on a 200lb 1RM Clean Deadlift