Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Warm Up (Checkmark)
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
Dumbbell Hang Power Clean + Dumbbell Front Squat (5 Rounds for weight)
5 Sets
3 Dumbbell Hang Power Clean + 5 Dumbbell Front Squat @8-8+/10 RPE
*Rest as needed between sets.
Athletes Notes
Double DB Hang Power Clean
Dumbbell Front Squats
Superset (4 Rounds for weight)
4 Sets
7 Double Dumbbell Front Foot Elevated Reverse Lunge (each leg) @7-8/10 RPE
*Stand on top of a 45lb plate and step back. Hold dumbbells at your side.
8-10 Barbell Bent Over Row @8-8+/10 RPE
*Pronated. Use straps if needed to go heavier.
*Rest 2-3 minutes between sets.
**Score Reverse Lunge weights. Log Bent Over Row weights in notes.
Athletes Notes
Double Dumbbell Front Foot Elevated Reverse Lunge
Barbell Bent Over Row
Successory (Checkmark)
4 Sets
20 Weighted Calf Raises @8-8+/10 RPE
6-8 Weighted Tempo Chin Ups
*Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep.
**Rest 2-3 minutes between sets.
Athletes Notes
Barbell Calf Raises
Tempo Weighted Chin Ups