Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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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
Burgener Warm Up Clean – 3-5 reps of each movement.
Front Squat Skill Transfer Exercises – 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Movement Prep (Checkmark)
3 Sets
10 Supinated Grip Ring Rows (If these are too easy, put feet up on a box)
10 Banded Weighted Hip Thrust (On the last rep, hold for 10 seconds at the top of the thrust. Put glute band right below the knees)
10 2in Deficit Weighted Push Up
Athletes Notes
Supinated Grip Ring Rows
Banded Weighted Hip Thrusts
2″ Deficit Weighted Push Ups
3 Position Tall Clean
3 Sets
3 Position Tall Clean @7/10 RPE
*Positions are 2in, 6in & full squat.
Athletes Notes
3 Position Tall Clean
—one set is Tall Clean to 2″ + Tall Clean to 6″ + Tall Clean to full squat
Example Sets
Set 1:
3 Position Tall Clean @7/10 RPE
-Rest as needed-
Set 2:
3 Position Tall Clean @7/10 RPE
-Rest as needed-
Set 3:
3 Position Tall Clean @7/10 RPE
Power Clean
10 Sets (New set every minute)
1 Power Clean 70-80% 1RM Power Clean
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean
Example Sets
@0:00
1 Power Clean @150lb
@1:00
1 Power Clean @150lb
@2:00
1 Power Clean @150lb
@3:00
1 Power Clean @150lb
@4:00
1 Power Clean @150lb
@5:00
1 Power Clean @150lb
@6:00
1 Power Clean @150lb
@7:00
1 Power Clean @150lb
@8:00
1 Power Clean @150lb
@9:00
1 Power Clean @150lb
*Based on a 200lb 1RM Power Clean.
Clean Grip Deadlift
3 Sets
3 Clean Deadlift @100+% 1RM Clean Deadlift
*All reps done as singles.
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
-Rest as needed-
Set 2:
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
*Based on a 200lb 1RM Clean Deadlift.