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
A. Burgener Warm up Snatch (3-5 reps at each position)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
B. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch + Hang Snatch + Snatch (Weightlifting Variable Reps & Sets)
Snatch + Hang Snatch + Snatch @70-75% 1RM Snatch
Snatch + Hang Snatch + Snatch @70-75% 1RM Snatch
Snatch + Hang Snatch + Snatch @78-83% 1RM Snatch
Snatch + Hang Snatch + Snatch @78-83% 1RM Snatch
Snatch + Hang Snatch + Snatch @78-83% 1RM Snatch
*Rest 2 minutes between sets.
**All touch and go.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch + Hang Snatch + Snatch
Snatch Pull (Weightlifting Variable Reps & Sets)
5 Sets
3 Snatch Pull @100-105% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull
Sumo Stance Double KB Tempo RDL + Single Leg Banded Glute Bridge (Checkmark)
3-4 Sets
10 Sumo Stance Double Kettlebell Tempo RDL (5 seconds down, 5 seconds up)
:30 Single Leg Banded Glute Bridge (per side)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
KB Sumo Stance RDL – done at specified tempo
Single Leg Banded Glute Bridge
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
2x 1 Minute Calf Pumps
Athletes Notes
Seated External Rotations
Calf Pumps