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 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
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Click “Workout prep notes available” directly below for demo videos.
Athletes Notes
Crossover Symmetry Activation
Banded 7s
Mayhem Hip Halo Activation
10 Prone Is, Ts, & Ys (no weight or very light plates)
Push Press
1 Push Press @ 65-75% 1 RM Push Press
1 Push Press @ 75-85% 1 RM Push Press
1 Push Press @ 85-90% 1 RM Push Press
1 Push Press @ 90-95% 1 RM Push Press
1 Push Press @ 95-100% 1 RM Push Press
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Push Press
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Push Press @150lb
-rest as needed-
Set 2:
1 Push Press @170lb
-rest as needed-
Set 3:
1 Push Press @180lb
-rest as needed-
Set 4:
1 Push Press @190lb
-rest as needed-
Set 5:
1 Push Press @200lb
*Based off of 200lb 1RM Push Press.
Clean and Jerk
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 75% 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 @120lb
-rest as needed-
Set 2:
1 Clean and Jerk @130lb
-rest as needed-
Set 3:
1 Clean and Jerk @120lb
-rest as needed-
Set 4:
1 Clean and Jerk @130lb
-rest as needed-
Set 5:
1 Clean and Jerk @140lb
-rest as needed-
Set 6:
1 Clean and Jerk @130lb
-rest as needed-
Set 7:
1 Clean and Jerk @140lb
-rest as needed-
Set 8:
1 Clean and Jerk @150lb
*Based off of 200lb 1RM Clean and Jerk.
Floating Clean Pull
3 Floating Clean Pulls @ 100% 1 RM Clean
3 Floating Clean Pulls @ 100% 1 RM Clean
3 Floating Clean Pulls @ 100% 1 RM Clean
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:
3 Floating Clean Pulls @200lb
-rest as needed-
Set 2:
3 Floating Clean Pulls @200lb
-rest as needed-
Set 3:
3 Floating Clean Pulls @200lb
*Based off of 200lb 1RM Clean.
Cool Down (Low Back) (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Scorpion Stretch
2 Minutes Downward Dog to Upward Dog Transition
Athletes Notes
Scorpion Stretch
Downward Dog to Upward Dog Transition