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
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)
Dumbbell Pause Push Press (Weightlifting Variable Reps & Sets)
5 Double Dumbbell Pause Push Press @5/10 RPE
5 Double Dumbbell Pause Push Press @5.5/10 RPE
5 Double Dumbbell Pause Push Press @6/10 RPE
5 Double Dumbbell Pause Push Press @6.5/10 RPE
*Rest as needed between sets.
**Pause in the bottom of the dip and at the top of each lockout for 2 seconds.
Athletes Notes
Double Pause in Dip & Catch DB Push Press
Push Jerk (Weightlifting Variable Reps & Sets)
5 Minute EMOM
3 Push Jerk @60-70% 1RM Push Jerk
-Directly Into-
5 Minute EMOM
2 Push Jerk @75-80% 1RM Push Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Push Jerk
Accessory Work (Checkmark)
3 Sets
10 Dumbbell Front Raises
10 Dumbbell Lateral Raises
10 Dumbbell Reverse Flies
*Rest as needed in between sets.
**All unbroken.
***Log weights in notes.
Athletes Notes
Dumbbell Front Raises
Dumbbell Lateral Raises
Dumbbell Reverse Flies
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Hamstring Foam Roll
2 Sets
1:00 Pigeon Stretch (each leg)
*:30 rest between each leg.
Athletes Notes
Pigeon Stretch