Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Scaling and Substitution Document (No Measure)
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
Warm Up (No Measure)
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
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Movement Prep (Checkmark)
3 Sets
5 Tempo Double Kettlebell Front Rack Heel Elevated Squat (5 seconds down, 5 seconds up)
5 Heavy Kettlebell Gorilla Row (each arm)
: 45-:60 Double Kettlebell Flutter Kick
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Tempo Double KB Front Rack Heel Elevated Squat
Kettlebell Gorilla Row
Double Kettlebell Overhead Flutter Kicks
Snatch Deadlift + Floating Snatch Pull + Floating Power Snatch + Floating Snatch (Weightlifting Variable Reps & Sets)
4 Sets
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Snatch
*Start at 60-65% of 1RM Power Snatch and build in weight each set. Keep it light enough to where it feels snappy every set!
**All touch n go
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Deadlift to Mid Thigh + Floating Snatch Pull + Floating Power Snatch to Parallel + Floating Snatch
Snatch (Weightlifting Variable Reps & Sets)
6 Minute EMOM
Min 1: 1 Snatch @75-80% 1RM Snatch
Min 2: 1 Snatch @75-80% 1RM Snatch
Min 3: 1 Snatch @75-80% 1RM Snatch
Min 4: 1 Snatch @80-80+% 1RM Snatch
Min 5: 1 Snatch @80-80+% 1RM Snatch
Min 6: 1 Snatch @80-80+% 1RM Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Accessory (Checkmark)
5 Sets
5 High Hang Snatch Shrugs (use straps) @110%-110+% 1 RM Snatch
5 Seated Tall Box Jump
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Snatch Shrugs
Sit to Jump Tall Box Jump