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
3 Muscle Clean + 3 Hang Power Clean to Parallel + 3 Tall Cleans @5/10 RPE
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Muscle Clean + Hang Power Clean to Parallel + Tall Clean
Clean Pull + Hang Power Clean + Floating Power Clean + Power Clean (Weightlifting Variable Reps & Sets)
1 Clean Pull + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean @70% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean @73% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean @75% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean + 1 Floating Power Clean + 1 Power Clean @78% 1RM Power 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 + Hang Power Clean + Floating Power Clean + Power Clean
Power Clean (Weightlifting Variable Reps & Sets)
5 Minute EMOM
Min 1: 2 Power Clean @80% 1RM Power Clean and Jerk
Min 2: 2 Power Clean @83% 1RM Power Clean and Jerk
Min 3: 2 Power Clean @85% 1RM Power Clean and Jerk
Min 4: 1 Power Clean @85+% 1RM Power Clean and Jerk
Min 5: 1 Power Clean @85+% 1RM Power Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean
Clean Pull + Dip and Shrug (Weightlifting Variable Reps & Sets)
5 Clean Pulls + 4 Above the Knee Clean Shrugs @90% 1RM Clean
5 Clean Pulls + 4 Above the Knee Clean Shrugs @90% 1RM Clean
3 Clean Pulls + 4 Above the Knee Clean Shrugs @95% 1RM Clean
3 Clean Pulls + 4 Above the Knee Clean Shrugs @95% 1RM Clean
*Rest as needed between sets.
*Use straps for optimal leg drive.
*Touch-and-go with the clean pulls – your legs should be SMOKED after that.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pulls + Above the Knee Clean Shrugs
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
45 Second Supine Twists
1 Minute Foot Smash
1 Minute Foam Roller Angels
15x Bootstrappers
Athletes Notes
Supine Twists
Foot Smash
Foam Roller Angels
Bootstrappers