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
Burgener Snatch 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
A. Burgener Warm up Snatch (3-5 reps at each position)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
B. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch High Pull + Snatch (Weightlifting Variable Reps & Sets)
1 Snatch High Pull + 1 Snatch @70% 1RM Snatch
1 Snatch High Pull + 1 Snatch @70% 1RM Snatch
1 Snatch High Pull + 1 Snatch @75% 1RM Snatch
1 Snatch High Pull + 1 Snatch @75% 1RM Snatch
1 Snatch High Pull + 1 Snatch @75% 1RM Snatch
1 Snatch High Pull + 1 Snatch @80% 1RM Snatch
1 Snatch High Pull + 1 Snatch @80% 1RM Snatch
1 Snatch High Pull + 1 Snatch @80-80+% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch High Pull + Snatch
Clean and Jerk (Weightlifting Variable Reps & Sets)
1 Clean and Jerk @70% 1RM Clean and Jerk
1 Clean and Jerk @70% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @80% 1RM Clean and Jerk
1 Clean and Jerk @80% 1RM Clean and Jerk
1 Clean and Jerk @80-80+% 1RM Clean and Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean and Jerk
Accessory Work (Checkmark)
3 Sets
15 Weighted Back Extension w/:20-30 hold on the last rep (place a barbell on your back or hold a weight in front of your chest)
:60 Weighted Forearm Plank
*Rest as needed between sets.
Athletes Notes
Barbell Back Extension
Weighted Forearm Plank
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Forearm Smash
2x 30 Second Foam Roller Hip Internal Rotations
Athletes Notes
Couch Stretch
Forearm Smash
Foam Roller Hip Internal Rotations