Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Warm Up (No Measure)
Estimated Total Session Time: 2 Hours (Everything Included)
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
Power Clean from Blocks
5 Sets
3 Power Clean from Blocks @ 60-65% 1 RM Power Clean
*Rest as needed between sets.
**Bar should be set up right above the knee.
***Focus on speed/position!
Note: If you don’t have blocks do Hang Power Clean from above the knee.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Block Power Clean
sub Hang Power Clean if no blocks available
Weighted Pull-ups
3 sets of 5 Weighted Strict Pull Ups @7-8/10 RPE
-Pick a weight where you can do 5 reps moderately easy and still have a few more reps in the tank.
*Rest as needed between sets.
-Then-
One max set of Weighted Strict Pull Ups with the same weight you picked for the sets of 5 above.
Scoring: Log the weight used and put your number of max reps in the notes.
Athletes Notes
Weighted Strict Pull Up
Successory (Checkmark)
3 Sets
10-12 Dumbbell Single Leg RDL (each leg) @8-8+/10 RPE
10 Pause Double Dumbbell Row @8-8+/10 RPE
*Rest as needed between sets.
**Pause Double Dumbbell Row: Squeeze at the top of each rep for 2 seconds.
Athletes Notes
Double Dumbbell Single Leg RDL
Double Dumbbell Bent Over Row – with pause.