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
A. Burgener Warm up Snatch (3-5 reps at each position)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
B. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Muscle Snatch (Weightlifting Variable Reps & Sets)
3 Sets
5 Muscle Snatch @5/10 RPE
*Rest as needed between sets.
Athletes Notes
Muscle Snatch
Snatch (Weightlifting Variable Reps & Sets)
3 Snatch @55% 1RM Snatch
3 Snatch @65% 1RM Snatch
2 Snatch @70% 1RM Snatch
2 Snatch @75% 1RM Snatch
2 Snatch @80% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @90% 1RM Snatch
1 Sntach @90+% 1RM Snatch (OPTIONAL)
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Superset (Checkmark)
3-4 Sets
5 Pull Up + 10 Second Dead Hang + 4 Pull Up + 10 Sec Dead Hang + 3 Pull Up
*Pull Ups can be strict or kipping.
**Rest as needed between sets and do 20 Banded Pull Aparts during rest.
Athletes Notes
Dead Hang + Strict Pull Ups + Dead Hang
Banded Pull Aparts
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2:00 Low Back Foam Roll
2 Sets
1:00 Elevated Standing Hamstring Stretch
*Rest as needed between sets.
Athletes Notes
Elevated Standing Hamstring Stretch