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
:30 Wall Sit Hold + :30 Goblet Squat Hold
10 Alternating Double Dumbbell Bent Over Single Arm Row (total)
10 Banded Glute Bridge Dumbbell Floor Press
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Wall Sit
Goblet Squat Hold
Alternating Single Arm Dumbbell Bent Over Row
Banded Glute Bridge Dumbbell Floor Press
Snatch Lift Off + Snatch Deadlift + Floating Power Snatch + Snatch (Weightlifting Variable Reps & Sets)
3 Sets
1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Floating Power Snatch to Parallel + 1 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 and go.
***Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Lift Off + Snatch Deadlift to Mid Thigh + Floating Power Snatch to Parallel + Snatch
Snatch (Weightlifting Variable Reps & Sets)
100m Row + 1 Snatch @ 55% 1RM Snatch
100m Row + 1 Snatch @ 60% 1RM Snatch
100m Row + 1 Snatch @ 63-65% 1RM Snatch
100m Row + 1 Snatch @ 68-70% 1RM Snatch
100m Row + 1 Snatch @ 73-75% 1RM Snatch
100m Row + 1 Snatch @ 78-80% 1RM Snatch
100m Row + 1 Snatch @ 83-85% 1RM Snatch
100m Row + 1 Snatch @ 88-90% 1RM Snatch
*No rest between sets.. Move from set to set slowly and fluidly.
Note: This is a very similar game plan to our 100m run + snatch. I want this to be a “shake out row” that is designed to keep you moving from task to task so that your brain doesn’t overthink your snatches. I’ve always done better moving in between my sets. It keeps my momentum moving and keeps my brain focused on the task at hand. Have fun with this structure. Don’t overdo it by trying to go fast! Move methodically!
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Superset (Checkmark)
3 Sets
5 Above the Knee Snatch Shrugs (USE STRAPS) @110-110+% 1RM Snatch
5 Seated Tall Box Jump
*Rest as needed between sets.
**Log weights and heights in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Snatch Shrugs – start position above the knee
Sit to Jump Tall Box Jump