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
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
10 Prone Is, Ts, & Ys (no weight or very light plates)
Behind the Neck Jerk Balance + Behind the Neck Press in Split (Weightlifting Variable Reps & Sets)
3 Sets
3 Behind the Neck Jerk Balance + 3 Behind the Neck Press in Split @5/10 RPE
*Rest as needed between sets.
Athletes Notes
Behind the Neck Jerk Balance + Behind the Neck Press in Split
Behind the Neck Pause Rack Jerk (Weightlifting Variable Reps & Sets)
1 Behind the Neck Pause Split Jerk @75% 1RM Split Jerk
1 Behind the Neck Pause Split Jerk @80% 1RM Split Jerk
1 Behind the Neck Pause Split Jerk @80% 1RM Split Jerk
*Pause in split for 3 seconds.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Behind the Neck Pause Split Jerks
Behind the Neck Split Jerk (Weightlifting Variable Reps & Sets)
1 Behind the Neck Split Jerk @85% 1RM Split Jerk
1 Behind the Neck Split Jerk @85% 1RM Split Jerk
1 Behind the Neck Split Jerk @90% 1RM Split Jerk
1 Behind the Neck Split Jerk @90% 1RM Split Jerk
1 Behind the Neck Split Jerk @90% 1RM Split Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Behind the Neck Split Jerk
Power Clean + Clean (Weightlifting Variable Reps & Sets)
1 Power Clean + 1 Clean @70% 1RM Power Clean
1 Power Clean + 1 Clean @75% 1RM Power Clean
1 Power Clean + 1 Clean @78% 1RM Power Clean
1 Power Clean + 1 Clean @80% 1RM Power Clean
1 Power Clean + 1 Clean @83% 1RM Power Clean
1 Power Clean + 1 Clean @85% 1RM Power Clean
1 Power Clean + 1 Clean @88% 1RM Power Clean
1 Power Clean + 1 Clean @90% 1RM Power Clean
*Rest as needed sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Clean
Core (Checkmark)
Optional! If you’re smoked, don’t worry about doing this.
3 Sets (Not for TIme)
10 Straight Legged Toes to Bar (aka PERFECT form)
50m Over Under Kettlebell Carry (each way)
1:00 Weighted Face Up Chinese Plank
*Log weights in notes.
Athletes Notes
Straight Legged Toes to Bar
Double Kettlebell Over Under Carry – One Overhead, One Farmer Carry
Face Up Chinese Plank