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
Clean Pull + Hang Power Clean + Power Clean (Weightlifting Variable Reps & Sets)
Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean
Clean Pull + Hang Power Clean + Power Clean @72-75% 1RM Clean
Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean
Clean Pull + Hang Power Clean + Power Clean @78-80% 1RM Clean
Clean Pull + Hang Power Clean + Power Clean @78-80% 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
Clean Pull + Hang Power Clean + Power Clean
Dumbbell Shoulder Press
Take 10-12 minutes to establish a heavy set of 5 Standing Dumbbell Strict Press
-Then-
2 Sets
25 Unbroken Dumbbell Push Jerks @7.5-8/10 RPE
*Make sure you’re locking out really strong at the top of every single rep and locking out your knees before you bring the dumbbells down.
Athletes Notes
Dumbbell Strict Press – standing
Double Dumbbell Push Jerk
Sandbag Work (Checkmark)
3-4 Sets
1:00 Sandbag Hold
100ft Sandbag Carry
1:00 Sandbag Hold
*Rest as needed in between sets.
Log weights in notes.
Go unbroken each set.
Athletes Notes
Sandbag Hold
Sandbag Bear Hug Carry
Coaches Notes
If sandbags are not available, perform:
3-4 Sets
1:00 Double Dumbbell Front Rack Hold
100ft Double Dumbbell Front Rack Carry
1:00 Double Dumbbell Front Rack Hold
*Rest as needed in between sets.
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Foam Roller Hip Internal Rotations
10x 5 Second Cobra
2x 10 Down Dog
Athletes Notes
Foam Roller Hip Internal Rotations
Cobra
Down Dog