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
Burgener Warm Up Clean – 3-5 reps of each position
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)
Clean and Jerk
3 Minutes (New set every minute)
1 Clean and Jerk @65% 1RM Clean and Jerk
-Directly Into-
3 Minutes (New set every minute)
1 Clean and Jerk @70% 1RM Clean and Jerk
-Directly Into-
3 Minutes (New set every minute)
1 Clean and Jerk @75% 1RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean and Jerk
Snatch
3 Minutes (New set every minute)
1 Snach @65% 1RM Snatch
-Directly Into-
3 Minutes (New set every minute)
1 Snatch @70% 1RM Snatch
-Directly Into-
3 Minutes (New set every minute)
1 Snatch @75% 1RM Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Sandbag Hold (Checkmark)
3 Sets
1:00 Sandbag Hold
*Rest 30 seconds in between sets.
Athletes Notes
Demo Videos
Sandbag Hold