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 Snatch 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
A. Burgener Warm up Snatch (3-5 reps at each position)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
B. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
High Hang Power Snatch (Weightlifting Variable Reps & Sets)
3 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @65% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch
3 High Hang Power Snatch @70% 1RM Power Snatch
*Rest 2 minutes between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Power Snatch
Sandbag Work (Checkmark)
2-3 Sets
50m Sandbag on Shoulder Carry – right side
50m Sandbag on Shoulder Carry – left side
100m Sandbag Carry – bear hug
*Rest as needed in between sets.
Try to go unbroken!
If Sandbags are not available, switch to:
2-3 Sets
50m Single DB Front Rack Carry – right side
50m Single DB Front Rack Carry – left side
100m Single DB Goblet Hold Carry
*Rest as needed in between sets.
Athletes Notes
Sandbag Carry on Shoulder
Sandbag Bear Hug Carry
Core Work (Checkmark)
3 Sets
3x (1 Turkish Get Up + 2 Single Arm Kettlebell Overhead Squat) (per side)
*Rest as needed between sets.
**You’ll do one Turkish Get Up, and then at the top of each rep, perform 2 Single Arm Overhead Squat.
***Log weights in notes.
Athletes Notes
Turkish Get Up
Dumbbell Overhead Squat
*Both can be done with Kettlebell or Dumbbell
Flow
Right arm:
1 Turkish Get Up with 2 Overhead Squat at top of movement (get up, squat, squat, lower down)
1 Turkish Get Up with 2 Overhead Squat at top of movement (get up, squat, squat, lower down)
1 Turkish Get Up with 2 Overhead Squat at top of movement (get up, squat, squat, lower down)
Left arm:
1 Turkish Get Up with 2 Overhead Squat at top of movement (get up, squat, squat, lower down)
1 Turkish Get Up with 2 Overhead Squat at top of movement (get up, squat, squat, lower down)
1 Turkish Get Up with 2 Overhead Squat at top of movement (get up, squat, squat, lower down)
-rest as needed-
Repeat for 3 total sets (3 right + 3 left = 1 set)