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
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
*Rest as needed between sets.
**Log weights and height in notes.
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
Coaches Notes
Watch the beginning of this video for an explanation of this piece:
Video
Accessory Work (Checkmark)
3 Sets
:45 Single Arm Kettlebell Front Rack Hold (each arm)
25ft Single Arm KB Farmer Carry (right) + 10 KB Side Bend (KB on right) + 25ft Single Arm KB Farmer Carry (left) + 10 KB Side Bend (KB on left)
15 Goblet Hold Sit Up
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Single Arm KB Front Rack Hold
Single Arm Kettlebell Farmer Carries
Kettlebell Side Bends
Kettlebell Goblet Hold Weighted Sit Ups
Core Work (Checkmark)
3 Sets
10 Med Ball Rotational Throw (each side)
5-7 Strict Toes to Bar
5 KB Windmill (each arm)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Rotational Wall/Med Ball Throws
Strict Toes to Bar
KB Windmill
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Minute Squat Rack Pec Minor
2x 10 Shoulder Extension Bridges
2 Minute Bench Stretch for Lats
Athletes Notes
Squat Rack Pec Minor
Shoulder Extension Bridges
Bench Stretch for Lats