Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Scaling and Substitution Document (No Measure)
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
Videos: Week 2 Day 3 (No Measure)
Perform the Knee Health from this video:
youtu.be/thCxLtKB0jk
and the remaining exercises are in this video:
youtu.be/zZBCY253iLQ
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
3 Sets
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Russian baby makers
Knee Health (Checkmark)
3 Sets
7 Dumbbell Reverse Step Up (each leg)
7 Front Heel Elevated Deep Lunge (each leg)
5-7 Nordic Hamstring Curl
*These are all done with moderately light RPE. Form over load!!
**Rest as needed between sets.
Athletes Notes
Double Dumbbell Reverse Step Up
Front Foot Heel Elevated Deep Lunge
Nordic Hamstring Curls
scale to: Nordic Hamstring Curl with Someone holding feet
other scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
or sub Seated Hamstring Curls
Power Clean + Push Jerk (15 Rounds for weight)
15 Minute EMOM
Min 1-5: 3 (1 Power Clean + 1 Push Jerk) @5.5/10 RPE
Min 6-10: 3 (1 Power Clean + 1 Push Jerk) @6/10 RPE
Min 11-15: 3 (1 Power Clean + 1 Push Jerk) @6.5/10 RPE
*All touch and go.
Athletes Notes
Cycling Power Clean and Jerk
Superset (Checkmark)
3 Sets
10 Pendlay Row @6-7/10 RPE
7 Single Arm Dumbbell Bent Over Row (each arm) @8-8.5/10 RPE
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Pendlay Row
Dumbbell Single Arm Bent Over Row
Core Work (Checkmark)
3 Sets
5 Kettlebell Windmills (per side)
5x (1 Medball GHD Sit Up + 4 Russian Twist)
30 Jack Knives
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
KB Windmill
Med Ball GHD Sit Up + GHD Weighted Russian Twist
Jack Knives