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
Hang Clean + Front Squat (Weightlifting Variable Reps & Sets)
5 Sets
2 Hang Clean + 1 Front Squat @65-75% 1 RM Clean
*Perfect mechanics.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Clean + Front Squat
Successory Work (Checkmark)
3 Sets
10 Goblet Hold Heel Elevated Squat @7-8/10 RPE
6 Weighted Chin Up @7-8/10 RPE
*Rest 2-3 minutes between sets.
**Log weights in notes.
Athletes Notes
Goblet Hold Heel Elevated Squats
Weighted Chin Ups
Strength Finisher (Checkmark)
4 Sets
7-10 Strict Toes to Bar
:30 (per arm) Forearm Side Plank
*No rest between sets.
Athletes Notes
Strict Toes to Bar
Forearm Side Plank