CrossFit 804 – Mayhem Affiliate – Burgener Strength
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Warm Up, Total Session Time, & Cool Down (No Measure)
1. Crossover Symmetry or Banded 7s
2. Mayhem Hip Halo Activation
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
4. Cool Down – (after you are done with everything in this session):
3-5 minutes of easy cardio
2 minute alternating wrist stretch
** full details in coach notes **
Coaches Notes
1. Crossover Symmetry Activation Plus
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)
4. Cool Down – (after you are done with everything in this session):
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 minute alternating wrist stretch
Strict Press + Push Press
5 Strict Press @ 65% 1 RM Strict Press + 5 Push Press @ 65% 1 RM Push Press
5 Strict Press @ 68% 1 RM Strict Press + 5 Push Press @ 68% 1 RM Push Press
5 Strict Press @ 70% 1 RM Strict Press + 5 Push Press @ 70% 1 RM Push Press
5 Strict Press @ 70+% 1 RM Strict Press + 5 Push Press @ 70+% 1 RM Push Press
*Score Push Press weights in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Strict Press
Push Press
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
5 Strict Press @100lb + 5 Push Press @130lb
-rest as needed-
Set 2:
5 Strict Press @105lb + 5 Push Press @135lb
-rest as needed-
Set 3:
5 Strict Press @110lb + 5 Push Press @140lb
-rest as needed-
Set 4:
5 Strict Press @115lb + 5 Push Press @145lb
*Based off of 150lb 1RM Strict Press and 200lb Push Press
Pause Power Clean + Pause Hang Power Clean + Pause Split Jerk
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 65% 1 RM Power Clean
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 70% 1 RM Power Clean
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 75% 1 RM Power Clean
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 75+% 1 RM Power Clean
*Pause Power Clean: Pause for 2 seconds in the receive.
**Pause Hang Power Clean: Pause for 2 seconds in the receive.
***Pause Split Jerk: Pause or 2 seconds in the catch.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Power Clean + Pause Hang Power Clean + Pause Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @130lb
-rest as needed-
Set 2:
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @140lb
-rest as needed-
Set 3:
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @150lb
-rest as needed-
Set 4:
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @155lb
*Based off of 200lb 1RM Power Clean.
Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 78% 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
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
Examples Sets
Set 1:
1 Clean and Jerk @150lb
-rest as needed-
Set 2:
1 Clean and Jerk @155lb
-rest as needed-
Set 3:
1 Clean and Jerk @160lb
-rest as needed-
Set 4:
1 Clean and Jerk @155lb
-rest as needed-
Set 5:
1 Clean and Jerk @160lb
-rest as needed-
Set 6:
1 Clean and Jerk @170lb
*Based off 200lb 1RM Clean and Jerk
Floating Clean Pull
5 Floating Clean Pull @ 85-90% 1 RM Clean
5 Floating Clean Pull @ 85-90% 1 RM Clean
5 Floating Clean Pull @ 85-90% 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
Examples Sets
Set 1:
5 Floating Clean Pull @170lb
-rest as needed-
Set 2:
5 Floating Clean Pull @175lb
-rest as needed-
Set 3:
5 Floating Clean Pull @180lb
*Based off of 200lb 1RM Clean.