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 – 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)
Hang Muscle Clean + Split Jerk + Press in Split (4 Rounds for weight)
4 Sets
3 Hang Muscle Clean + 3 Split Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
Athletes Notes
Hang Muscle Clean + Split Jerk + Press in Split
3 Position Clean (Ground, Above the Knee, Mid Thigh)
5 Sets
3 Position Clean (ground, above the knee, mid thigh) @60-75% 1RM Clean
*Rest 60-90 seconds between sets.
**Complex is completed unbroken!
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
3 Position Clean (ground, above the knee, mid thigh)
Optional: Accessory (Checkmark)
3 Sets
10 Goblet Hold Step Up (53/35)
5 Nordic Hamstring Curl
20-30 Calf Raise
*Log weights in notes.
Athletes Notes
Goblet Hold Step Up
Nordic Hamstring Curls
scale to: Nordic Hamstring Curl with Someone holding feet
if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
Calf Raises