Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Moms Mods and Scaling/Sub Documents (No Measure)
*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view
*Check out our Scaling and Substitution Movement Document for more recommendations!
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
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Knee Health (Checkmark)
3 Sets
100ft Heavy Backward Sled Drag
30-40 Calf Raises
15-20 Tibia Raises
5 Heel Elevated Pause Air Squats
*Rest as needed between sets.
**Pause in bottom for 7-10 seconds before standing.
Athletes Notes
Backward Sled Drag with Belt Around Waist
Calf Raises
Tibia Raises
Heel Elevated Pause Air Squats
Tall Jerk + Jerk Balance + Jerk + Press in Split (Weightlifting Variable Reps & Sets)
3 Sets
3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press In Split @5/10 RPE
*Rest as needed between sets.
Athletes Notes
Tall Jerk + Jerk Balance + Jerk + Press in Split
Shoulder Press
*Rest 2:00-2:30 b/t sets
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
Take 10-12 minutes to establish a heavy triple Strict Press for the day.
-Then-
Max unbroken reps of Push Press (empty barbell)
*Go AS FAST AS YOU CAN (making sure to get a good lock out). Around 50 reps is a good baseline. Get more if you can. The key is speed and perfect movement. Try not to rest at all.
**Log these reps in the notes.
Athletes Notes
Strict Press
Cycling Push Press