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
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
10 Prone Is, Ts, & Ys (no weight or very light plates)
DB Push Press + Push Jerk + Split Jerk (Checkmark)
3 Sets
10 Double Dumbbell Push Press
8 Double Dumbbell Push Jerk
6 Double Dumbbell Split Jerk
*Rest as needed in between sets.
**Try to make these sets unbroken.
***Log weights in notes.
Athletes Notes
Double Dumbbell Push Press + Double Dumbbell Push Jerk + Double Dumbbell Split Jerk
Accessory Work (Checkmark)
3 Sets
10 RDLs
10 Pause Glute Band Hip Thrust (pause for 30 sec on last rep)
5 Double Kettlebell Front Rack Lunge (each leg)
*Rest as needed in between sets.
**Log weights in notes.
Athletes Notes
Romanian Deadlifts
Banded Weight Hip Thrusts – can be weighted or unweighted
Double Kettlebell Front Rack Walking Lunges
Core Work (Checkmark)
3 Sets
:30 GHD Belly Up Hold
:45 Shoulder Taps (in plank position)
:60 Forearm Plank
*Rest as needed between sets.
Athletes Notes
GHD Sit Up + Static Hold – no sit ups, just the hold
Plank Shoulder Taps
Plank
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
:30-:45 Leaning Tricep Stretch
*:30 rest between sets.
Athletes Notes
Leaning Tricep Stretch