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 – 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
Hang Power Clean (Weightlifting Variable Reps & Sets)
10 Minute EMOM
3 Hang Power Clean
*Build in weight each set.
**Work up to a 8/10 RPE.
Athletes Notes
Hang Power Clean
Accessory (Checkmark)
4 Sets
10 Double Dumbbell Lateral Box Step Over
20 Double Dumbbell Calf Raise
5 Tall Box Jump
*Rest as needed in between sets.
**Log weights in notes.
Athletes Notes
Dumbbell Lateral Box Step Overs
Weighted Calf Raises DBs Farmer Hold
Tall Box Jump
Abmat Sit Up (Time)
For Time:
100 Abmat Sit Ups
Athletes Notes
Sit Ups
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
:30-:45 Elevated Standing Hamstring Stretch
*:30 rest between sets.
Athletes Notes
Elevated Standing Hamstring Stretch