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
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
3 Position Tall Clean (Weightlifting Variable Reps & Sets)
3 Sets
3 Position Tall Clean @5/10 RPE
*Rest as needed between sets.
**Positions are quarter squat, parallel and full.
Athletes Notes
Tall Clean – catch at quarter squat, parallel, and full squat.
Clean Pull + Floating Power Clean + Power Clean (Weightlifting Variable Reps & Sets)
1 Clean Pull + 1 Floating Power Clean + 1 Power Clean @75% 1RM Power Clean
1 Clean Pull + 1 Floating Power Clean + 1 Power Clean @78% 1RM Power Clean
1 Clean Pull + 1 Floating Power Clean + 1 Power Clean @80% 1RM Power Clean
*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
Clean Pull + Hang Power Clean + Floating Power Clean + Power Clean – omit Hang Power Clean
Power Clean (Weightlifting Variable Reps & Sets)
7 Minute EMOM
1 Power Clean
*Start at 85% and build to a heavy single.
**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
Athletes Notes
Power Clean
Clean Pull + Dip and Shrug (Weightlifting Variable Reps & Sets)
3 Sets
3 Clean Pulls + 3 Above the Knee Clean Shrugs @100% 1RM Clean
*Rest as needed between sets.
**Use straps for optimal leg drive.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pulls + Above the Knee Clean Shrugs