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
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Successory (Checkmark)
3 Sets:
8 Single Arm Kettlebell Bottoms Up Press (each arm)
10 Barbell Back Rack Jump Squat
:45 Weighted Plank Shoulder Taps
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Single Arm KB Bottoms Up Press
Jumping Squats with empty barbell on back
Weighted Plank Shoulder Taps
Clean and Jerk (Weightlifting Variable Reps & Sets)
2 Clean and Jerk @60% 1RM Clean and Jerk
2 Clean and Jerk @65% 1RM Clean and Jerk
1 Clean and Jerk @70% 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
2 Clean and Jerk @80% 1RM Clean and Jerk
1 Clean and Jerk @85% 1RM Clean and Jerk
1 Clean and Jerk @85%+ 1RM Clean and Jerk
1 Clean and Jerk @85%+ 1RM Clean and Jerk
*Rest as needed between sets.
**All Split Jerks.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Superset (Checkmark)
3 Sets
8 Double Dumbbell L Seated Strict Press @7/10 RPE
10 Dumbbell Reverse Flies
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
L Seated Dumbbell Shoulder Press
Dumbbell Reverse Flies
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Lat Foam Roll (each side)
2 Sets
1:00 Leaning Tricep Stretch (each side)
*Rest as needed during alternating of sides.
Athletes Notes
Leaning Tricep Stretch