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 Minute EMOM
1 Block Power Clean
*Set up blocks so bar starts right above the knee. If no blocks are available, perform from the hang.
**Start around 65% and build to a heavy for the day.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Block Power Clean
Strict Weighted Pull Up
Take 5 Minutes to warm up your weighted strict pull ups. After you’re warm, you get one set to perform as many unbroken Weighted Strict Pull ups as you can. Try to use the same weight as you used at the beginning of the cycle, or use more weight and see if you can get the same number of (or more) reps!
*Log weight in notes.
Athletes Notes
Weighted Strict Pull Up
Strength Finisher (Checkmark)
3 Sets
10 Tempo Double Dumbbell Rows @8-8+/10 RPE
10 Single Leg Banded Hamstring Curls (each leg) @7/10 RPE
7-10 Banded Weighted Glute Bridges @9/10 RPE
*Rows: Tempo is 31X3 (3 seconds down, 1 second pause, explode up, 3 second pause before next rep)
**Rest as needed between sets.
***Log weights in notes.
Athletes Notes
Tempo Double Dumbbell Bent Over Rows
Banded Single Leg Seated Hamstring Curls
Weighted Banded Glute Bridges