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
Burgener Warm Up Clean – 3-5 reps of each movement
-Into-
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
Burgener Warm Up Clean
Prone Is, Ts, & Ys (no weight or very light plates)
Clean Pull + Hang Power Clean + Pause Split Jerk
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
*Pause Split Jerk: pause in split for 3 seconds.
**Don’t drop barbell in between reps or movements.
Athletes Notes
Demo Videos
Clean Pull + Hang Power Clean + Pause Split Jerk
Example Sets
Set 1:
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
-rest as needed-
Set 2:
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE
-rest as needed-
Set 3:
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
-rest as needed-
Set 4:
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
Sumo Deadlift
5 Sumo Deadlift @ 7/10 RPE
5 Sumo Deadlift @ 8/10 RPE
5 Sumo Deadlift @ 8/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
Athletes Notes
Demo Videos
Sumo Deadlift
Example Sets
Set 1:
5 Sumo Deadlift @ 7/10 RPE
-rest as needed-
Set 2:
5 Sumo Deadlift @ 8/10 RPE
-rest as needed-
Set 3:
5 Sumo Deadlift @ 8/10 RPE
-rest as needed-
Set 4:
5 Sumo Deadlift @ 8.5/10 RPE
Tempo Wide Dumbbell Bench Press
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
*Tempo is 3 seconds down and up.
**Think about taking the hands out wide on the way down and then bringing them back in towards each other at the top.
Athletes Notes
Demo Videos
Tempo Wide Dumbbell Bench Press
Example Sets
Set 1:
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
-rest as needed-
Set 2:
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
-rest as needed-
Set 3:
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
-rest as needed-
Set 4:
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE