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
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
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
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
Roll and Reach
Deadbug
World’s Greatest Stretch
Dynamic Squat Stretch
Power Snatch + Low Hang Power Snatch (Weightlifting Variable Reps & Sets)
5 Minute EMOM
Power Snatch + Low Hang Power Snatch + Power Snatch + Low Hang Power Snatch @5.5/10 RPE
-Directly Into-
5 Minute EMOM
Power Snatch + Low Hang Power Snatch + Power Snatch + Low Hang Power Snatch @6/10 RPE
-Directly Into-
5 Minute EMOM
Power Snatch + Low Hang Power Snatch + Power Snatch + Low Hang Power Snatch @6.5/10 RPE
Athletes Notes
Power Snatch + Low Hang Power Snatch + Power Snatch + Low Hang Power Snatch
Sandbag Work (Checkmark)
4 Sets
4x (25ft Sandbag Carry + 3 Sandbag Deadlift)
*Rest as needed between sets.
Athletes Notes
Demo Videos
Sandbag Bear Hug Carry
Sandbag Deadlift
Flow
25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts
-rest as needed-
25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts
-rest as needed-
25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts
-rest as needed-
25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts + 25ft Carry + 3 Deadlifts
Core Work (Checkmark)
2 Sets (Not for time)
15 Weighted Abmat Sit Up
20 Dumbbell Pull Through in Plank Position
10 Kettlebell Side Bend (each side)
*Rest as needed between sets.
**Log weight in notes.
Athletes Notes
Weighted Abmat Sit Ups
Dumbbell Plank Pull Through
Kettlebell Side Bends