Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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 position
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
Optional: Accessory Work (Checkmark)
3 Sets
10 Goblet Hold Step Ups (53/35)
5 Nordic Hamstring Curls
20-30 Calf Raises
Athletes Notes
Demo Videos
Kettlebell Goblet Hold Step Ups
GHD Nordic Hamstring Curl
scale to: Nordic Hamstring Curl with Someone holding feet
other scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
or sub Seated Hamstring Curls
Calf Raises
High Hang Muscle Clean
3 Sets
3 High Hang Muscle Clean @5/10 RPE
*Rest as needed between sets.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
Athletes Notes
High Hang Muscle Clean + Strict Press – NO Strict press
Hang Squat Clean
5 Sets
3 Hang Clean @70% 1RM Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Squat Clean