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 Sandbag Bear Hug Hold Reverse Step Up (each leg)
7 Goblet Hold Cossack Squat (each leg)
:30 Double Kettlebell Front Rack Hold Wall Sit March
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Sandbag Bear Hug Hold Reverse Step Ups
Goblet Hold Cossack Squats
Double Kettlebell Front Rack Wall Sit March
Power Clean + Push Jerk (Weightlifting Variable Reps & Sets)
15 Minute EMOM
Min 1-5:
5x (Power Clean + Push Jerk) @ 6/10 RPE
Min 6-10:
4x (Power Clean + Push Jerk) @ 7/10 RPE
Min 11-15:
3x (Power Clean + Push Jerk) @7.5/10 RPE
*All touch and go.
Athletes Notes
Cycling Power Clean and Push Jerk
Core Work (Checkmark)
2 Sets (Not for time)
10-15 GHD Sit Up w/Med Ball
20 Dumbbell Pull Through in Plank Position
50m Single Arm Kettlebell Farmer Carry (each arm, heavy)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Med Ball GHD Sit Up
Dumbbell Plank Pull Through
Single Arm Kettlebell Farmer Carries
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
45 Second Supine Twists
20x Scorpion Kicks (each side)
1 Minute Biceps Stretch on Rig
Athletes Notes
Supine Twists
Scorpion Kicks
Biceps Stretch on Rig