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
*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 (pause in bottom for 7-10 seconds before standing)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Backward Sled Drag with Belt Around Waist – OR holding straps.
Calf Raises
Tibia Raises
Heel Elevated Pause Air Squats
Jerk + Press in Split (Weightlifting Variable Reps & Sets)
3 Sets
Jerk + Press In Split + Jerk + Press in Split + Jerk + Press in Split @5-6/10 RPE
*Rest as needed between sets.
Athletes Notes
3x (Jerk + Press in Split)
Push Jerk
Take 10-12 minutes to establish a heavy set of 3 Push Jerk
-Then-
20 Unbroken Push Jerk @6/10 RPE
-Rest 1:30-
15 Unbroken Push Jerk @7/10 RPE
-Rest 1:30-
10 Unbroken Push Jerk @8/10 RPE
Athletes Notes
Push Jerk
Kneeling Barbell Bicep Curl (4 Rounds for weight)
4 Sets
10 Kneeling Barbell Bicep Curl
*Rest 60-90 seconds between sets.
Athletes Notes
Kneeling Barbell Bicep Curls