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
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
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
Kettlebell Goblet Hold Wall Sit March
Push Press + Push Jerk + Jerk (Weightlifting Variable Reps & Sets)
Jerk Primer
3 Sets
1 Push Press + 1 Push Jerk + 1 Split Jerk @5-6/10 RPE
Athletes Notes
Push Press + Push Jerk + Jerk
Choice of Lift (No Measure)
Athletes should choose between Push Jerk and Split Jerk below.
Push Jerk (Weightlifting Variable Reps & Sets)
2 Push Jerk @ 60-65%
2 Push Jerk @ 65-70%
1 Push Jerk @ 70-75%
2 Push Jerk @ 65-70%
2 Push Jerk @ 70-75%
1 Push Jerk @ 75-80%
1 Push Jerk @ 80-85%
1 Push Jerk @ 85-90%
1 Push Jerk @ 90-95%
1 Push Jerk @ 95-100%
1 Push Jerk @ 100-100+%
Record final rep.
Split Jerk (Weightlifting Variable Reps & Sets)
2 Split Jerk @ 60-65%
2 Split Jerk @ 65-70%
1 Split Jerk @ 70-75%
2 Split Jerk @ 65-70%
2 Split Jerk @ 70-75%
1 Split Jerk @ 75-80%
1 Split Jerk @ 80-85%
1 Split Jerk @ 85-90%
1 Split Jerk @ 90-95%
1 Split Jerk @ 95-100%
1 Split Jerk @ 100-100+%
Record final rep.