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
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Knee Health (Checkmark)
3 Sets
5 Heel Elevated Deep Lunge (each leg)
:30 Pogo Jumps
5 Toe Elevated Single Arm Dumbbell RDL (per arm)
7 Heel Elevated Pause Goblet Squat (pause for 2 seconds in the bottom)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Front Foot Heel Elevated Deep Lunge
Pogo Jumps
Toe Elevated Single Arm Dumbbell RDL
Heel Elevated Pause Goblet Squat
Tall Jerk + Jerk Balance + Jerk + Press in Split (Weightlifting Variable Reps & Sets)
3 Sets
3 Tall Jerk + 3 Jerk Balance + 3 Jerk + 3 Press In Split @5/10 RPE
*Rest as needed between sets.
Athletes Notes
Tall Jerk + Jerk Balance + Jerk + Press in Split
Behind the Neck Split Jerk + Split Jerk
Take 10-12 minutes to establish a heavy Behind the Neck Split Jerk + Split Jerk (from the front)
-Then-
Max Unbroken Push Press (75/55) OR @5.5/10 RPE
*Go AS FAST AS YOU CAN (making sure to get a good lock out).
Athletes Notes
Behind the Neck Split Jerk + Front Rack Split Jerk
Push Press
Core Work (Checkmark)
2 Sets (Not for time)
25 Weighted Abmat Sit Up
1:00 Weighted Plank Clock Walk (Walk hands clock wise and then counter clock wise until the minute is up. Put a bumper plate on your back )
20 Kneeling Landmine Russian Twist (On both knees)
*Log weights in notes.
Athletes Notes
Weighted Abmat Sit Ups
Plank Clock Walk – weighted
Kneeling Landmine Twists
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Hip Stretch
2x 10 Down Dog
1 Minute Band Biceps Stretch
Athletes Notes
Posterior Hip Stretch
Down Dog
Band Biceps Stretch