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
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
High Hang Power Clean
3 Sets
3 High Hang Power Cleans @50-60% 1 RM Power Clean
*Rest as needed between sets.
***Focus on speed/position!
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Power Clean
Sumo Deadlift
5 Sets (New set every minute)
5 Sumo Deadlift
*Build within 65-75% of estimated 1RM.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Sumo Deadlift
Successory (Checkmark)
3 Sets
6 Single Leg RDL (each leg) @6-7+/10 RPE
12 Barbell Row @6-7+/10 RPE
*Rest as needed between sets.
Athletes Notes
Tempo Single Leg RDL – no tempo.
Barbell Bent Over Row