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 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
5 Position Pause Clean Deadlift + High Hang Pause Power Clean + Tall Clean (3 Rounds for weight)
3 Sets
1x 5 Position Pause Clean Deadlift + 3 High Hang Pause Power Clean to Parallel + 3 Tall Clean @5/10 RPE
*Rest as needed between sets.
**High Hang Pause Power Clean to Parallel: Pause for 3 seconds in the receive position.
***Tall Clean: Perfect timing. NO crashing of the barbell on the shoulders!
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
Athletes Notes
5 Position Pause Clean Deadlift + High Hang Pause Power Clean to parallel + Tall Clean
Clean Deadlift + Clean
2 Clean Deadlift to Mid Thigh + 1 Clean @70-72% 1RM Clean
2 Clean Deadlift to Mid Thigh + 1 Clean @75-78% 1RM Clean
2 Clean Deadlift to Mid Thigh + 1 Clean @80-82% 1RM Clean
2 Clean Deadlift to Mid Thigh + 1 Clean @85-88% 1RM Clean
2 Clean Deadlift to Mid Thigh + 1 Clean @88-90% 1RM Clean
*Rest as needed between sets.
**We’re working on staying over the bar!
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Deadlift to Mid Thigh + Clean