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)
Movement Prep (Checkmark)
3 Sets
5 Single Leg Kettlebell Deadlift (each leg)
10 Alternating Kettlebell Gorilla Rows
5 Single Leg Step Down (each leg)
*Rest as needed between sets.
**Score weights in notes.
Athletes Notes
Kettlebell Single Leg Deadlift
Alternating KB Gorilla Row
Goblet Hold Single Leg Step Down
Shoulder Press
3 Strict Press @6/10 RPE
3 Strict Press @6.5/10 RPE
3 Strict Press @7/10 RPE
3 Strict Press @7/10 RPE
*Rest as needed between sets.
Athletes Notes
Barbell Strict Press
Power Clean + Push Jerk
2 Power Clean + 1 Push Jerk @6.5/10 RPE
2 Power Clean + 1 Push Jerk @7/10 RPE
2 Power Clean + 1 Push Jerk @7.5/10 RPE
2 Power Clean + 1 Push Jerk @6/10 RPE
2 Power Clean + 1 Push Jerk @7/10 RPE
*Rest as needed between sets.
Athletes Notes
Power Clean + Push Jerk