Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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
Dumbbell Hang Power Clean + Dumbbell Hang Clean + Dumbbell Front Squat (5 Rounds for weight)
5 Sets
2 Dumbbell Hang Power Clean + 3 Dumbbell Hang Clean + 4 Dumbbell Front Squat @8/10 RPE
*Rest 2 minutes between sets.
Athletes Notes
Dumbbell Hang Power Clean + Dumbbell Hang Clean + Dumbbell Front Squat
Successory (Checkmark)
3 Sets
15 Foot Elevated Ring Row
10 Weighted 2-inch Deficit Hand Release Push Up
*Rest as needed between sets.
Athletes Notes
Elevated Ring Row
Weighted Deficit Hand Release Push Ups
Strength Finisher (3 Rounds for weight)
3 Sets
10 (each arm) Alternating Single Arm Dumbbell Piston Floor Press @8/10 RPE
*Rest as needed between sets.
Athletes Notes
Dumbbell Piston Floor Press