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
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
10 Prone Is, Ts, & Ys (no weight or very light plates)
Tall Jerk (Weightlifting Variable Reps & Sets)
3 Sets
3 Pause Tall Jerk @5/10 RPE
*Rest as needed between sets.
**Pause in split for 5 seconds.
Athletes Notes
Pause Tall Jerk
Pause Split Jerk (Weightlifting Variable Reps & Sets)
2 Pause Split Jerk @65% 1RM Split Jerk
2 Pause Split Jerk @70-75% 1RM Split Jerk
2 Pause Split Jerk @75-78% 1RM Split Jerk
*Rest as needed between sets.
**Pause in split for 3 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Pause Split Jerk
Split Jerk (Weightlifting Variable Reps & Sets)
4 Sets
1 Split Jerk @80% 1RM Split Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Split Jerk
Squat Clean (Weightlifting Variable Reps & Sets)
2 Clean @65% 1RM Clean
2 Clean @70% 1RM Clean
2 Clean @73% 1RM Clean
1 Clean @75% 1RM Clean
1 Clean @78% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @80+% 1RM Clean
1 Clean @80+% 1RM Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Squat Clean