Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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 + Clean (Weightlifting Variable Reps & Sets)
1 Clean Pull + 2 Clean @80% 1RM Clean
1 Clean Pull + 2 Clean @80% 1RM Clean
1 Clean Pull + 2 Clean @85% 1RM Clean
1 Clean Pull + 2 Clean @85% 1RM Clean
1 Clean Pull + 2 Clean @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
Clean Pull + Clean
Dumbbell Death March + Monster Walk (Checkmark)
3 Sets
20 Dumbbell Death March steps
5 Lateral Goblet Hold Banded Monster Walk (each direction)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Double Dumbbell Death March
Lateral Banded Monster Walk with DB or KB in goblet hold position
Deadlift (Weightlifting Variable Reps & Sets)
8 Minute EMOM
Min 1-4: 5 Deadlift @8/10 RPE
Min 5-8: 3 Deadlift @9/10 RPE
Athletes Notes
Deadlift