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
Successory (Checkmark)
3 Sets
8 Single Arm Kettlebell Bottoms Up Press (per side)
10 Tall Kneeling Banded Row
7 Tempo Push Up (5 seconds down, 5 seconds up)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Bottom Up Single Arm Standing KB Press
Tall Kneeling Banded Row
Tempo Push Up
High Hang Power Snatch (Weightlifting Variable Reps & Sets)
2 Sets
3 High Hang Power Snatch @65% 1RM Snatch
3 Sets
2 High Hang Power Snatch @70% 1RM Snatch
*Rest 2 minutes between sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Power Snatch
Front Squat (Weightlifting Variable Reps & Sets)
10 Minute EMOM
1 Front Squat
*Move up in weight each set.
**Start anywhere around 60-65% 1RM Front Squat and build to something moderate.
***This is a deload week, so it doesn’t need to be super heavy.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Front Squat
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
:30-:45 Toe Touch Stretch
*:30 rest between each set.
Athletes Notes
Toe Touch Stretch