CrossFit 804 – Mayhem Affiliate – Burgener Strength
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Starting 2 Deload Weeks in MBS (No Measure)
“We are starting 2 deload weeks here in Mayhem Burgener Strength. The purpose of these deload weeks is to recover mentally, recover physically, take care of those joints and tendons.
Take full advantage of these deload weeks. We want you guys nice and ready to dive into some more challenging weeks ahead.”
– Coach Sage
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
Burgener Warm Up Clean
10 Prone Is, Ts, & Ys (no weight or very light plates)
Optional: Successory (Checkmark)
3 Sets
5 Goblet Squat + :30 Squat Hold at the bottom of your last Goblet Squat
20 Bumper Plate Hops (think of these as mini box jumps onto a 25lb or 35lb bumper plate. Stay on your toes the whole time and work speed and balance)
15 Legless Wall Ball Throws (throw the wall ball as high as you can using only your arms)
Athletes Notes
Kettlebell Goblet Squat
Plate Hops
Legless Wall Ball Throws aka arms only!!!
Hang Muscle Clean + Strict Press + Close Grip Overhead Squat
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
Athletes Notes
Demo Videos
Hang Muscle Clean + Strict Press + Close Grip Overhead Squat
3 Hang Muscle Cleans then 3 Strict Press then 3 Close Grip Overhead Squats
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
-rest as needed-
Set 2:
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
-rest as needed-
Set 3:
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
-rest as needed-
Set 4:
3 Hang Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
Hang Power Clean + Power Clean + Push Jerk
3 Hang Power Clean + 2 Power Clean + 1 Push Jerk @ 5.5/10 RPE
3 Hang Power Clean + 2 Power Clean + 1 Push Jerk @ 6/10 RPE
2 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 8/10 RPE
**These should be touch and go from the hang power clean into the regular power clean. Don’t reset here. Be snappy and fast!!
Athletes Notes
Demo Videos
Hang Power Clean + Power Clean + Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 Hang Power Clean + 2 Power Clean + 1 Push Jerk @ 5.5/10 RPE
-rest as needed-
Set 2:
3 Hang Power Clean + 2 Power Clean + 1 Push Jerk @ 6/10 RPE
-rest as needed-
Set 3:
2 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
-rest as needed-
Set 4:
2 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
-rest as needed-
Set 5:
1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
-rest as needed-
Set 6:
1 Hang Power Clean + 1 Power Clean + 1 Push Jerk @ 8/10 RPE