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 Clean 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 – all to power position
Burgener Warm Up Clean – 3-5 reps of each position
* Down & Finish (speed through the middle)
* Elbows High & Outside (bar close)
* Muscle Clean (strong turnover)
* Tall Power Clean to 2″, 4″, 6″ (pull under)
* Tall Clean (pull under)
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
* No Hands Front Squat (zombie squat)
* Front Squat
* Pause Front Squat
* 1-1/4 Front Squat
* In the Hole Front Squat with 10 second eccentric on last rep
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Hang Muscle Clean + Hang Power Clean + Tall Clean (Weightlifting Variable Reps & Sets)
3 Sets
3 Hang Muscle Cleans + 3 Hang Speed Power Cleans to Parallel + 3 Tall Power Clean to Parallel @5.5/10 RPE
*Rest as needed between sets.
Athletes Notes
Hang Muscle Clean + Hang Power Clean to Parallel + Tall Clean
Clean Lift Off + Clean Deadlift + Clean Pull + Power Clean (Weightlifting Variable Reps & Sets)
1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean to Parallel @65% 1RM Power Clean
1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean to Parallel @70% 1RM Power Clean
1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean to Parallel @73% 1RM Power Clean
1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean to Parallel @75% 1RM Power Clean
*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
Clean Lift Off + Clean Deadlift to Mid Thigh + Clean Pull + Power Clean to Parallel
Clean Pull + Power Clean (Weightlifting Variable Reps & Sets)
1 Clean Pull + 1 Power Clean to Parallel @78% 1RM Clean
1 Clean Pull + 1 Power Clean to Parallel @78% 1RM Clean
1 Clean Pull + 1 Power Clean to Parallel @80% 1RM Clean
1 Clean Pull + 1 Power Clean to Parallel @80% 1RM Clean
1 Clean Pull + 1 Power Clean to Parallel @85% 1RM Clean
1 Clean Pull + 1 Power Clean to Parallel @85% 1RM Clean
1 Clean Pull + 1 Power Clean to Parallel @85+% 1RM Clean
1 Clean Pull + 1 Power Clean to Parallel @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 + Power Clean
Core Work (Checkmark)
3 Sets (Not for Time)
10x (1 Med Ball GHD Sit Up + 2 Russian Twist)
10 Dumbbell Plank Pull Through (each side)
*Log weights in notes.
Athletes Notes
Med Ball GHD Sit Up
GHD Weighted Russian Twist with medball
Dumbbell Plank Pull Through