Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Scaling and Substitution Document (No Measure)
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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
10 Straight Arm Banded Lat Pull Down
12 Banded Glute Bridge w/1 second hold at the top of each rep.
:30 Hollow Rock Hold
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Straight Arm Banded Lat Pull Downs
Banded Glute Bridges 3 Second Squeeze at the Top (hold for only 1 sec)
Hollow Rock Hold
Snatch (Weightlifting Variable Reps & Sets)
3 Snatch @50% 1RM Snatch
3 Snatch @60% 1RM Snatch
3 Snatch @70% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @85+% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Snatch Grip Deadlift
3 Sets
5 Snatch Grip Deadlift @85% 1 RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Deadlift
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Quad Foam Roll
2 Sets
1:00 Couch Stretch (each leg)
*:30 rest between each leg.
Athletes Notes
Couch Stretch