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
Muscle Clean + High Hang Power Clean (Weightlifting Variable Reps & Sets)
3 Sets
3 Muscle Cleans + 3 High Hang Speed Power Cleans @5.5/10 RPE
*Rest as needed between sets.
Athletes Notes
Muscle Clean + High Hang Speed Power Clean
Clean Pull + Hang Power Clean + Floating Power Clean (Weightlifting Variable Reps & Sets)
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Power Clean @60-63% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Power Clean @63-65% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Power Clean @65-68% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Power Clean @70-70+% 1RM Power Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Clean Pull + Hang Power Clean to Parallel + Floating Power Clean
Power Clean (Weightlifting Variable Reps & Sets)
5 Minute EMOM
2 Power Clean @75-75+% 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
25 GHD Sit Up
:30 Single Arm Plank (each side)
10 Landmine Twist (each side)
Athletes Notes
GHD Sit Up
Single Arm Plank
Standing Landmine Twists