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
Test week! (No Measure)
We need to know where your numbers are going into the next cycle, so push the loading this week on lifts we assign a heavy single to! If you’re feeling terrible, try and hit 90-90+% to the best of your ability. If you feel good, go for the Heavy Single and possibly a PR! – Coach Sage
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
100ft Backward Sled Drag
20 Banded Pull Apart w/Palms Up
3x (1 Overhead Squat + 1 Sots Press) (light)
-Then-
3 Sets
3 Tall Power Snatch to Parallel + 3 Tall Snatch + :20 Overhead Squat Hold @5/10 RPE
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Backward Sled Drag with Belt Around Waist – Can pull straps with hands if no belt.
Banded Pull Apart Palms Up
Overhead Squat
Sots Press
Slow Motion Snatch + Tall Power Snatch to Parallel + Tall Snatch – no Slow Motion Snatch; hold overhead squat position for 20 seconds on last tall snatch rep.
Snatch Pull + Power Snatch (Weightlifting Variable Reps & Sets)
1 Snatch Pull + 1 Power Snatch to Parallel @70% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch to Parallel @73% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch to Parallel @75% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch to Parallel @78% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch to Parallel @80% 1RM Power Snatch
*Rest as needed between sets.
**All touch and go.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull + Power Snatch
Power Snatch (Weightlifting Variable Reps & Sets)
5 Minute EMOM
1 Power Snatch
*Move up in weight each set and work to a heavy single!
**Test week! We need to know where your numbers are going into the next cycle, so push the loading this week! If you’re feeling terrible, try and hit 90-90+% to the best of your ability. If you feel good, go for the Heavy Single and possibly a PR!
Athletes Notes
Power Snatch