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
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)
Strict Press + Tall Push Jerk + Press in Push Jerk (Weightlifting Variable Reps & Sets)
3 Sets
3 Strict Press + 3 Tall Push Jerk + 3 Press in Push Jerk Position @6-7/10 RPE
*Rest as needed between sets.
Athletes Notes
Strict Press
Tall Push Jerk
Press in Push Jerk Position
Behind the Neck Push Jerk + Push Jerk (Weightlifting Variable Reps & Sets)
5 Minute EMOM
1 Behind the Neck Push Jerk @65-75% 1RM Push Jerk
-Directly Into-
5 Minute EMOM
1 Push Jerk @ 80-85% 1RM Push Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Behind the Neck Push Jerk + Push Jerk + Pause Split Jerk – no pause Split Jerk
Push Jerk
Superset (Checkmark)
3-4 Sets
: 45 Kettlebell Suitcase Hold (heavy, per side)
12 Kettlebell Side Bend (per side)
20 Weighted Russian Twist
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Single KB Suitcase Hold
Kettlebell Side Bends
Dumbbell Russian Twist (DB or KB)
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