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
Accessory (Checkmark)
3 Sets
12 Good Morning
:30 Hamstring Walkout and Walk In
10 Dumbbell Row
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Barbell Good Mornings
Hamstring Walkout and Walk Ins
Double Dumbbell Bent Over Row
Snatch Pull + Snatch (Weightlifting Variable Reps & Sets)
2x (1 Snatch Pull + 1 Snatch) @50% 1RM Snatch
2x (1 Snatch Pull + 1 Snatch) @60% 1RM Snatch
2x (1 Snatch Pull + 1 Snatch) @70% 1RM Snatch
1 Snatch Pull + 1 Snatch @75% 1RM Snatch
1 Snatch Pull + 1 Snatch @80% 1RM Snatch
1 Snatch Pull + 1 Snatch @85% 1RM Snatch
1 Snatch Pull + 1 Snatch @85+% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Snatch Pull + Snatch
*Note: each “2x” set is Snatch Pull + Snatch + Snatch Pull + Snatch
Snatch Grip Deadlift
4 Minute EMOM
3 Snatch Deadlift @100% 1RM Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Snatch Deadlift
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Lat Foam Roll (each side)
1:00 Mid to Upper Back Foam Roll