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
Hang Power Clean
10 Sets
3 Hang Power Clean (from below the knee)
*I’d like for all of these sets to be challenging.. Start around 70-75% and build to a weight where you dont miss, but its not easy!
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Power Clean from Below the Knee
Weighted Pull-ups
4 Sets
6-8 Weighted Strict Pull Up @8-8.5/10 RPE
*Rest as needed between sets.
Athletes Notes
Weighted Strict Pull Up
Successory (Checkmark)
3 Sets
12 Double Dumbbell Stiff Leg Deadlift @8-9/10 RPE
8 Single Arm Dumbbell Row in Plank Position (each arm) @8-9/10 RPE
*Rest as needed between sets.
*Log weights in notes.
Athletes Notes
Double Dumbbell Stiff Leg Deadlift
Plank Single Arm Dumbbell Row – with supporting hand on ground