Mayhem Affiliate – Burgener Strength – Wed, May 8

CrossFit 804 – Mayhem Affiliate – Burgener Strength

()

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 + Push Jerk

2 Push Press + 3 Push Jerk @ 80% 1 RM Push Press

2 Push Press + 3 Push Jerk @ 80% 1 RM Push Press

2 Push Press + 3 Push Jerk @ 80% 1 RM Push Press

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Push Press + Push Jerk + Jerk – not doing last jerk

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

2 Push Press + 3 Push Jerk @160lb

-rest as needed-

Set 2:

2 Push Press + 3 Push Jerk @160lb

-rest as needed-

Set 3:

2 Push Press + 3 Push Jerk @160lb

*Based off of 200lb 1RM Push Press.

Clean Deadlift to Mid Thigh + Floating Clean + Jerk Dip + Pause Split Jerk

1 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @ 80-85% 1 RM Clean

1 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @ 80-85% 1 RM Clean

1 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @ 80-85% 1 RM Clean

*Pause Split Jerk: pause for 2 seconds in the receive.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Clean Deadlift to Mid Thigh + Floating Clean + Jerk Dip + Pause Split Jerk

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

1 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @170lb

-rest as needed-

Set 2:

1 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @170lb

-rest as needed-

Set 3:

1 Clean Deadlift to Mid Thigh + 1 Floating Clean + 1 Jerk Dip + 1 Pause Split Jerk @170lb

*Based off of 200lb 1RM Clean.

Clean and Jerk

2 Clean and Jerk @ 80-83% 1 RM Clean and Jerk

2 Clean and Jerk @ 83-85% 1 RM Clean and Jerk

2 Clean and Jerk @ 85-88% 1 RM Clean and Jerk

2 Clean and Jerk @ 88-90% 1 RM Clean and Jerk

2 Clean and Jerk @ 88-90% 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:

2 Clean and Jerk @165lb

-rest as needed-

Set 2:

2 Clean and Jerk @170lb

-rest as needed-

Set 3:

2 Clean and Jerk @175lb

-rest as needed-

Set 4:

2 Clean and Jerk @180lb

-rest as needed-

Set 5:

2 Clean and Jerk @180lb

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

Clean Pull + Dip and Shrug

3 Speed Clean Pulls + 5 Dip and Shrug @ 105% 1 RM Clean

3 Speed Clean Pulls + 5 Dip and Shrug @ 105% 1 RM Clean

3 Speed Clean Pulls + 5 Dip and Shrug @ 105% 1 RM Clean

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Deficit Clean Speed Pulls + Dip and Shrug – no deficit

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

3 Speed Clean Pulls + 5 Dip and Shrug @210lb

-rest as needed-

Set 2:

3 Speed Clean Pulls + 5 Dip and Shrug @210lb

-rest as needed-

Set 3:

3 Speed Clean Pulls + 5 Dip and Shrug @210lb

*Based off of 200lb 1RM Clean.