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
Primer (3 Rounds for weight)
3 Sets
1 Muscle Clean + 1 Push Press + 1 Push Jerk
*Perform 10 Split Jerk Lands in between sets.
**Rest as needed between sets.
Athletes Notes
Muscle Clean + Push Press + Push Jerk
Split Jerk Lands
Clean and Jerk (Weightlifting Variable Reps & Sets)
2 Clean and Jerk @60-65% 1RM Clean and Jerk
2 Clean and Jerk @65-70% 1RM Clean and Jerk
1 Clean and Jerk @70-75% 1RM Clean and Jerk
2 Clean and Jerk @65-70% 1RM Clean and Jerk
2 Clean and Jerk @70-75% 1RM Clean and Jerk
1 Clean and Jerk @75-80% 1RM Clean and Jerk
1 Clean and Jerk @80-85% 1RM Clean and Jerk
1 Clean and Jerk @85-90% 1RM Clean and Jerk
1 Clean and Jerk @90-95% 1RM Clean and Jerk
1 Clean and Jerk @95-100% 1RM Clean and Jerk
1 Clean and Jerk @100-100+% 1RM Clean and Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk