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 – 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)
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
Burgener Warm Up Clean
10 Prone Is, Ts, & Ys (no weight or very light plates)
Muscle Clean (Weightlifting Variable Reps & Sets)
4 Sets
5 Muscle Cleans @5-5.5/10 RPE
*Rest as needed betweeen sets.
Athletes Notes
Muscle Clean
Clean and Jerk (Weightlifting Variable Reps & Sets)
3 Clean and Jerk @50% 1RM Clean and Jerk
2 Clean and Jerk @60% 1RM Clean and Jerk
2 Clean and Jerk @70% 1RM Clean and Jerk
2 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @80% 1RM Clean and Jerk
1 Clean and Jerk @85% 1RM Clean and Jerk
1 Clean and Jerk @Heavy for the day
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Successory (Checkmark)
3 Sets
:20-:30 Towel Dead Hang (hang towel over pull up bar and hang)
100m Kettlebell Farmer Carry (2×70/53)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Towel Dead Hang
Double Kettlebell Farmer’s Carry
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Calf Foam Roll
2 Sets
1:00 Frog Stretch
*1:00 rest between each set.
Athletes Notes
Frog Stretch