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
Jerk Primer (Checkmark)
3 Sets
5 Single Arm Dumbbell Split Jerk (right arm)
5 Single Arm Dumbbell Split Jerk (left arm)
5 Double Dumbbell Split Jerk
*Split with same leg forward each rep.
**Log weights in notes.
Athletes Notes
Single Arm DB Split Jerk
Double Dumbbell Split Jerks
Behind the Neck Split Jerk + Push Jerk (Weightlifting Variable Reps & Sets)
10-12 minute EMOM
1 Behind the Neck Split Jerk + 1 Push Jerk
*Start your EMOM at 65% and build to 85-85+% over the course of the 10-12 minutes. Based off of 1RM Split Jerk.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Behind the Neck Split Jerk
Push Jerk
Seated Arnold Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
4 Sets
10 L-Seated Arnold Press @6-7/10 RPE
*Rest as needed between sets.
Athletes Notes
L Seated Arnold Press
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
1:00 Pigeon Stretch (each leg)
Athletes Notes
Pigeon Stretch