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 – all to power position
Burgener Warm Up Clean – 3-5 reps of each position
* Down & Finish (speed through the middle)
* Elbows High & Outside (bar close)
* Muscle Clean (strong turnover)
* Tall Power Clean to 2″, 4″, 6″ (pull under)
* Tall Clean (pull under)
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
* No Hands Front Squat (zombie squat)
* Front Squat
* Pause Front Squat
* 1-1/4 Front Squat
* In the Hole Front Squat with 10 second eccentric on last rep
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Hang Power Clean + Squat Clean + Power Clean (Weightlifting Variable Reps & Sets)
Hang Power Clean + Squat Clean + Power Clean @75-78% 1RM Clean
Hang Power Clean + Squat Clean + Power Clean @75-78% 1RM Clean
Hang Power Clean + Squat Clean + Power Clean @80-83% 1RM Clean
Hang Power Clean + Squat Clean + Power Clean @80-83% 1RM Clean
Hang Power Clean + Squat Clean + Power Clean @80-83% 1RM Clean
*Rest as needed between sets.
**All touch and go.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Power Clean + Squat Clean + Power Clean
Jerk Primer (Checkmark)
3 Sets
5 Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Double Dumbbell Push Press + Double Dumbbell Push Jerk + Double Dumbbell Split Jerk
Dumbbell Push Jerk
Take 10-12 minutes to establish a heavy set of 5 Dumbbell Push Jerk
-Then-
2 Sets
20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE
*Rest as needed between sets.
**Log this weight in notes.
Athletes Notes
Double Dumbbell Push Jerk
Sandbag Work (Checkmark)
3-4 Sets
:45 Sandbag Hold
100ft Sandbag Carry
:45 Sandbag Hold
*Rest as needed between sets.
**Go unbroken each set.
***Log weights in notes.
Athletes Notes
Sandbag Hold
Sandbag Bear Hug Carry
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
10x Wall Jefferson Curls
Athletes Notes
Bootstrappers
Wall Jefferson Curls