Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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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
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Muscle Clean (Weightlifting Variable Reps & Sets)
3 Sets
3x (1 Muscle Clean – Keep Hook Grip + 1 Muscle Clean – Release Hook Grip) @5/10 RPE
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Muscle Clean
Hang Power Clean + Power Clean (Weightlifting Variable Reps & Sets)
1 Hang Power Clean to Parallel + 1 Power Clean + 1 Hang Power Clean @62-65% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Power Clean + 1 Hang Power Clean @65-70% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Power Clean + 1 Hang Power Clean @70-73% 1RM Power Clean
*Rest as needed between sets.
**All touch and go.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Power Clean to Parallel + Power Clean + Hang Power Clean
Power Clean (Weightlifting Variable Reps & Sets)
6 Minute EMOM
Min 1: 1 Power Clean @80% 1RM Power Clean
Min 2: 1 Power Clean @82% 1RM Power Clean
Min 3: 1 Power Clean @85% 1RM Power Clean
Min 4: 1 Power Clean @80% 1RM Power Clean
Min 5: 1 Power Clean @82% 1RM Power Clean
Min 6: 1 Power Clean @85% 1RM Power Clean
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean