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 Clean + Clean (Weightlifting Variable Reps & Sets)
2 Hang Clean (above the knee) + Clean @70% 1RM Clean
2 Hang Clean (above the knee) + Clean @75% 1RM Clean
2 Hang Clean (above the knee) + Clean @80% 1RM Clean
1 Hang Clean (above the knee) + Clean @82-85% 1RM Clean
1 Hang Clean (above the knee) + Clean @82-85% 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
Above the Knee Hang Squat Clean + Clean
Superset (Checkmark)
3-4 Sets
6 Single Leg Barbell Deadlift (each leg) @7-7.5/10 RPE
:30-:45 Copenhagen Plank (per side)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Single Leg Barbell Deadlift
Full Copenhagen Plank
Deadlift + Clean Pull (Weightlifting Variable Reps & Sets)
4 Sets
4 Deadlift + 4 Clean Pull @95% 1 RM Clean
*Rest as needed between sets.
**Your deadlift start position should feel different than your clean pull start position.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Deadlift
Clean Pull
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4×5 Quad Foam Rolling each leg
2 Minute Bench Stretch for Lats
1 Minute Seated Biceps Stretch
Athletes Notes
Quad Foam Rolling
Bench Stretch for Lats
Seated Biceps Stretch