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
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
10 Prone Is, Ts, & Ys (no weight or very light plates)
Jerk Dip + Jerk Balance + Press in Split (Weightlifting Variable Reps & Sets)
3 Sets
3 Pause Dip + 3 Jerk Balance + 3 Press in Split @5/10 RPE
*Pause Dip: pause in bottom of dip for 3 seconds.
**Rest as needed between sets.
Athletes Notes
Pause Dip + Jerk Balance + Press in Split – note, these should all be FRONT RACK
Pause Split Jerk (Weightlifting Variable Reps & Sets)
2 Pause Split Jerk @75% 1RM Split Jerk
1 Pause Split Jerk @78% 1RM Split Jerk
1 Pause Split Jerk @80% 1RM Split Jerk
*Pause in split for 3 seconds.
**Rest sa needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Split Jerk
Split Jerk (Weightlifting Variable Reps & Sets)
5 Minute EMOM
1 Split Jerk @85% 1RM Split Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Split Jerk
Clean Pull + Clean (Weightlifting Variable Reps & Sets)
2 Clean Pull + 1 Clean @65% 1RM Clean
2 Clean Pull + 1 Clean @70% 1RM Clean
2 Clean Pull + 1 Clean @73% 1RM Clean
1 Clean Pull + 1 Clean @75% 1RM Clean
1 Clean Pull + 1 Clean @78% 1RM Clean
1 Clean Pull + 1 Clean @80% 1RM Clean
1 Clean Pull + 1 Clean @85% 1RM Clean
1 Clean Pull + 1 Clean @85+% 1RM Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull + Clean
Core (Checkmark)
Optional! If you’re smoked, don’t worry about doing this!
3 Sets
20 Single Leg Alternating Toes To Bar
50m Over Under Kettlebell Carry (each arm)
45 Sec Weighted Face Up Chinese Plank
*Rest as needed between sets.
Athletes Notes
Alternating Leg Toes to Bar
Double Kettlebell Over Under Carry – One Overhead, One Farmer Carry
Face Up Chinese Plank