Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Burgener Clean 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
* Down & Finish (speed through the middle)
* Elbows High & Outside (bar close)
* Muscle Clean (strong turnover)
* Tall Power Clean to 2″, 4″, 6″ (pull under)
* Tall Clean (pull under)
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
* No Hands Front Squat (zombie squat)
* Front Squat
* Pause Front Squat
* 1-1/4 Front Squat
* In the Hole Front Squat with 10 second eccentric on last rep
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 (Weightlifting Variable Reps & Sets)
10 Sets
2 Power Clean from the Block @85-85+% 1 RM Power Clean
*Rest as needed between sets.
**Set blocks so bar is below the knee. If you don’t have blocks go from the hang.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Block Power Clean
Strict Weighted Chin up (Weightlifting Variable Reps & Sets)
4 Sets
5-7 Tempo Weighted Chin Up @8.5-9/10 RPE
*Rest as needed between sets.
**Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep)
Athletes Notes
Tempo Weighted Chin Up
Successory (Checkmark)
3 Sets
5 Goblet Hold Cossack Squats (each leg) @9/10 RPE
14 Bent Over Alternating Single-Arm Dumbbell Row (7 per arm) @8-9/10 RPE
*Rest as needed between sets.
*Log weights in notes.
Athletes Notes
Goblet Hold Cossack Squats
Alternating Single Arm Dumbbell Row