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
Dumbbell Hang Power Clean + Dumbbell Squat Clean + Dumbbell Hang Cluster + Dumbbell Thruster (5 Rounds for weight)
5 Sets
4 Dumbbell Hang Power Clean + 3 Dumbbell Hang Clean + 2 Dumbbell Hang Cluster + 1 Dumbbell Thruster @8-9/10 RPE
*Rest 2 minutes between sets.
Athletes Notes
Dumbbell Hang Power Clean + Dumbbell Squat Clean + Dumbbell Hang Cluster + Dumbbell Thruster
Successory (Checkmark)
4 Sets
8 Tempo Goblet Hold Heel Elevated Squat @8-8.5/10 RPE
6-8 Tempo Weighted Kipping Pull Up @8-9/10 RPE
*Rest as needed between sets.
**The pull ups should be done with a vest.
***Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
****Log weights in notes.
Athletes Notes
Tempo Goblet Hold Heel Elevated Squat
Tempo Weighted Kipping Pull Up
Strength Finisher (Checkmark)
3 Sets
10 Double Kettlebell Front Rack Hold Abmat Sit Up
20 Kettlebell Side Bends @8/10 RPE (each side)
*No rest between sets.
**Log weights in notes.
Athletes Notes
Double KB Front Rack Hold Sit Ups
Kettlebell Side Bends