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

3. Barbell Prep

Burgener clean warm-up

Front squat skill transfer exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

** full details in coach notes **

Coaches 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

5 HEAVY Goblet Squats

:45 Double Kettlebell Front Rack Wall Sit March

5 Hanging Banded Kettlebell Overhead Squat w/PVC pipe

Athletes Notes

Kettlebell Goblet Squat

Double Kettlebell Front Rack Wall Sit March

Hanging Banded Kettlebell Overhead Squats

Power Clean + Push Jerk

1 Power Clean + 1 Push Jerk @ 73-75% 1 RM Power Clean and Jerk

1 Power Clean + 1 Push Jerk @ 80-85% 1 RM Power Clean and Jerk

1 Power Clean + 1 Push Jerk @ 85-90% 1 RM Power Clean and Jerk

Example Sets

Set 1:

1 Power Clean + 1 Push Jerk @150lb

-rest as needed-

Set 2:

1 Power Clean + 1 Push Jerk @170lb

-rest as needed-

Set 3:

1 Power Clean + 1 Push Jerk @180lb

*Based off of 200lb 1RM Power Clean and Jerk

Squat Clean Thruster

For Time: (2 Times Through)

5 Clusters @ 155/105# or 60-65%

4 Clusters @ 185/125# or 70-75%

3 Clusters @ 225/155# or 80-85%

2 Clusters @ 245/175# or 85-90%

1 Clusters @ 275/185# or 90-95%

*Rest 3-5 Minutes between sets.

*Cycled or fast singles

* Comment with weights used

Example Sets

For Time:

5 Clusters @ 155lb/105lb

4 Clusters @ 185lb/125lb

3 Clusters @ 225lb/155lb

2 Clusters @ 245lb/175lb

1 Clusters @ 275lb/185lb

-Rest 3-5 Minutes-

Repeat

*Based off of prescribed percentages.