Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Warm Up (Checkmark)
1. Crossover Symmetry or Banded 7s
2. Mayhem Hip Halo Activation
3. Barbell Prep
Burgener clean warm-up
Front squat skill transfer exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Athletes Notes
1. Crossover Symmetry Activation
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
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer
Optional: Successory (Checkmark)
3 Sets
10 HEAVY Russian Kettlebell Swing
: 45 Kettlebell Goblet Hold Wall Sit March
50ft Hanging Banded Kettlebell Overhead Walk (Perform 1 Overhead Squat every 10 ft for a total of 5 Overhead Squat each set)
Athletes Notes
Russian Kettlebell Swings
Kettlebell Goblet Hold Wall Sit March
PVC Pipe Banded Kettlebell Overhead Walk
Push Press + Push Jerk (Weightlifting Variable Reps & Sets)
1 Push Press + 3 Push Jerk @ 65% 1 RM Push Jerk
1 Push Press + 2 Push Jerk @ 68-70% 1 RM Push Jerk
1 Push Press + 1 Push Jerk @ 75% 1 RM Push Jerk
1 Push Press + 1 Push Jerk @ 78-80% 1 RM Push Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Push Press + Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Push Press + 3 Push Jerk @130lb
-rest as needed-
Set 2:
1 Push Press + 2 Push Jerk @140lb
-rest as needed-
Set 3:
1 Push Press + 1 Push Jerk @150lb
-rest as needed-
Set 4:
1 Push Press + 1 Push Jerk @160lb
*Based off of 200lb 1RM Push Jerk
Power Clean + Clean + Split Jerk (Weightlifting Variable Reps & Sets)
1 Power Clean + 1 Clean + 1 Split Jerk @ 65% 1 RM Clean and Jerk
1 Power Clean + 1 Clean + 1 Split Jerk @ 70% 1 RM Clean and Jerk
1 Power Clean + 1 Clean + 1 Split Jerk @ 75-78% 1 RM Clean and Jerk
1 Power Clean + 1 Clean + 1 Split Jerk @ 80-83% 1 RM Clean and Jerk
*Not touch and go. Drop and quickly reset after the first Power Clean.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Clean + Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Power Clean + 1 Clean + 1 Split Jerk @130lb
-rest as needed-
Set 2:
1 Power Clean + 1 Clean + 1 Split Jerk @140lb
-rest as needed-
Set 3:
1 Power Clean + 1 Clean + 1 Split Jerk @150lb
-rest as needed-
Set 4:
1 Power Clean + 1 Clean + 1 Split Jerk @160lb
*Based off of 200lb 1RM Clean and Jerk
Squat Clean (AMRAP – Reps)
5 Squat Cleans (185/135) (or 60-65% 1RM Clean)
5 Squat Cleans (225/155) (or 70-75% 1RM Clean)
5 Squat Cleans (275/185) (or 80-85% 1RM Clean)
AMRAP 60 sec Squat Cleans (315/205) (or 90% 1RM Clean)
*Cycled or fast singles
Score AMRAP reps. Note total time and load in comments.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
For Time:
5 Squat Cleans @ 185/135#
5 Squat Cleans @ 225/155#
5 Squat Cleans @ 275/185#
In 60 seconds complete as many squat cleans as possible @ 315/205