Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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
Muscle Clean + High Hang Power Clean (Weightlifting Variable Reps & Sets)
3 Sets
3 Muscle Cleans + 3 High Hang Speed Power Cleans @5/10 RPE
*Rest as needed between sets
Athletes Notes
Muscle Clean + High Hang Speed Power Clean
Hang Power Clean + Low Hang Power Clean + Power Clean (Weightlifting Variable Reps & Sets)
1 Hang Power Clean + 1 Hang Power Clean from Below the Knees + 1 Power Clean @60-65% 1RM Clean
1 Hang Power Clean + 1 Hang Power Clean from Below the Knees + 1 Power Clean @60-65% 1RM Clean
1 Hang Power Clean + 1 Hang Power Clean from Below the Knees + 1 Power Clean @68-70% 1RM Clean
1 Hang Power Clean + 1 Hang Power Clean from Below the Knees + 1 Power Clean @68-70% 1RM Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Hang Power Clean + Power Clean Below the Knees + Power Clean
Power Clean (Weightlifting Variable Reps & Sets)
5 Minute EMOM
2 Power Clean @73-75% 1RM Power Clean
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Power Clean
Core Work (Checkmark)
3 Sets
20 GHD Sit Up
1:00 Forearm Plank (add weight if you want more of a challenge)
20 Russian Twist (as heavy as possible)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
GHD Sit Up
Plank
Russian Twists
Dumbbell Russian Twist