Mayhem Affiliate – Burgener Strength – Sat, Jun 14

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

10 Prone Is, Ts, & Ys (no weight or very light plates)

Tall Jerk + Jerk Balance + Jerk + Press in Split (3 Rounds for weight)

3 Sets

3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press in Split @5/10 RPE

*Rest as needed between sets.

Athletes Notes

Tall Jerk + Jerk Balance + Jerk + Press in Split

Clean and Jerk

20 Sets (New set every 30 seconds)

1 Clean and Jerk @80-85% 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

20 Sets (New set every 30 seconds)

1 Snatch @80-85% 1RM Snatch