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
Block Power Snatch (Weightlifting Variable Reps & Sets)
3 Block Power Snatch @65-70% 1RM Power Snatch
3 Block Power Snatch @70% 1RM Power Snatch
3 Block Power Snatch @70% 1RM Power Snatch
2 Block Power Snatch @75-80% 1RM Power Snatch
2 Block Power Snatch @75-80% 1RM Power Snatch
Rest 2 minutes between sets.
* Bar set up above the knee. If blocks are not available, take from the hang (above the knee)
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch Off Blocks
Sandbag Work (Checkmark)
3-4 Sets
50m Sandbag Right Shoulder Carry
50m Sandbag Left Shoulder Carry
100m Sandbag Carry
*Rest as needed in between sets.
Try to go unbroken!
Log weights in notes.
Athletes Notes
Sandbag Carry on Shoulder
Sandbag Bear Hug Carry
Coaches Notes
If sandbags are not available, perform a Single Dumbbell Front Rack Carry with each arm, followed by a front rack carry with both hands on the DB.
Single Dumbbell Front Rack Carry
Core Work (Checkmark)
3 Sets
1:00 Weighted Forearm Plank
1:00 Heavy Single Arm Kettlebell Farmer Carry Hold (each arm)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Weighted Forearm Plank
Single Arm Kettlebell Farmers Hold
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Calf Foam Rolling
1 Minute Calf & Big Toe Stretch
Athletes Notes
Couch Stretch
Calf Foam Rolling
Calf & Big Toe Stretch