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 Sandbag Hold Reverse Step Up (each leg)
10 Tempo Dumbbell Reverse Fly
3 x (1 SLOW Overhead Squat (10 seconds down AND up) + 1 Snatch Drop + 1 Sots Press (light)
*Rest as needed between sets.
**Tempo is 30X1 (3 seconds down, no pause, explode up, 1 second pause at the top of each rep)
***Log weights in notes.
-Then-
3 Sets
3 Slow Motion Snatches (in landing position) + 2 Tall Power Snatch to Parallel + 2 Tall Snatch @5/10 RPE
*Res as needed between sets.
**Log weights in notes.
Athletes Notes
Sandbag Bear Hug Hold Reverse Step Ups
Double DB Reverse Fly
Slow Overhead Squat + Snatch Drop + Sots Press
Slow Motion Snatch + Tall Power Snatch to Parallel + Tall Snatch
Snatch Pull + Floating Snatch High Pull + Floating Power Snatch + Power Snatch (Weightlifting Variable Reps & Sets)
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Power Snatch @65-68% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Power Snatch @68-70% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Power Snatch @70-73% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Power Snatch @73-75% 1RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Power Snatch @75-75+% 1RM Power Snatch
*Rest as needed between sets.
**All touch and go.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull + Floating Snatch High Pull + Floating Power Snatch to Parallel + Power Snatch
Power Snatch (Weightlifting Variable Reps & Sets)
5 Minute EMOM
1 Power Snatch @80-80+% 1RM Power Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
Athletes Notes
Dorsiflexion Matrix