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
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
Prone Is, Ts, & Ys (no weight or very light plates)
Jerk Dip + Jerk + Press in Split (3 Rounds for weight)
3 Sets
3 Jerk Dip + 3 Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
Athletes Notes
Jerk Dip + Jerk + Press in Split
Jerk Dip + Jerk Dip + Pause Split Jerk
3 Sets
1 Dip + 1 Dip + 2 Pause Split Jerk @65-70% 1RM Split Jerk
2 Sets
1 Dip + 1 Dip + 1 Pause Split Jerk @70-75%% 1RM Split Jerk
*Pause in the split jerk for 3 seconds to make sure your footwork is locked in.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Dip + Dip + Pause Jerk
Power Clean + Push Jerk + Jerk
3 Sets
1 Power Clean + 1 Push Jerk + 1 Jerk @75%-85% 1RM Power Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Power Clean + Push Jerk + Jerk