Announcements
Expectations at the Gym
🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!
🏋️ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs – no exceptions!
🧼 Keep It Clean: Wipe down your gear after sweating it out, and stash your stuff in designated areas. Let’s keep things tidy for a smoother workout.
💪 Support Each Other: We’re a team here. Show respect to your coaches and fellow members – we’re all in this together!
⚠️ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!
📋 Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!
🗣️ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.
📸 Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!
CrossFit 804 – Mayhem Affiliate – Burgener Strength
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Warm Up (No Measure)
1) Crossover Symmetry OR Banded 7s
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
10 Single Arm Press (each side, moderate)
Athletes Notes
Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
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
10 Prone Is, Ts, & Ys (no weight or very light plates)
Dumbbell Strict Press + Dumbbell Push Press + Dumbbell Pause Push Jerk
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6/10 RPE
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6.5/10 RPE
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7/10 RPE
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7.5/10 RPE
*Dumbbell Pause Push Jerk: Pause for 2 seconds in the receive.
Athletes Notes
Demo Videos
Dumbbell Strict Press + Dumbbell Push Jerk + Dumbbell Pause Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6/10 RPE
-rest as needed-
Set 2:
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6.5/10 RPE
-rest as needed-
Set 3:
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7/10 RPE
-rest as needed-
Set 4:
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7.5/10 RPE
Pause Squat Clean + Hang Clean + Pause Jerk Dip + Pause Split Jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 65% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 70% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 75% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80-80+% 1 RM Clean and jerk
*Pause Squat Clean: Pause in receive for 2 seconds.
**Pause Jerk Dip: Pause in bottom of dip for 2 seconds.
***Pause Split Jerk: Pause in split jerk for 2 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Clean + Hang Clean + Pause Jerk Dip + Pause Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @130lb
-rest as needed-
Set 2:
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @140lb
-rest as needed-
Set 3:
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @150lb
-rest as needed-
Set 4:
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @160lb
*Based off of 200lb 1RM Clean and Jerk
Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Clean and Jerk @150lb
-rest as needed-
Set 2:
1 Clean and Jerk @160lb
-rest as needed-
Set 3:
1 Clean and Jerk @170lb
-rest as needed-
Set 4:
1 Clean and Jerk @160lb
-rest as needed-
Set 5:
1 Clean and Jerk @170lb
-rest as needed-
Set 6:
1 Clean and Jerk @160lb
*Based off of 200lb 1RM Clean and Jerk
Floating Clean Pull
5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk
5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk
5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Floating Clean Pulls
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
5 Floating Clean Pulls @180lb
-rest as needed-
Set 2:
5 Floating Clean Pulls @185lb
-rest as needed-
Set 3:
5 Floating Clean Pulls @190lb
*Based off of 200lb 1RM Clean and Jerk
Cool Down (No Measure)
1-2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
Athletes Notes
Hamstring Smash
Seated QL Stretch