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 – all to power position
Burgener Warm Up Clean – 3-5 reps of each position
* Down & Finish (speed through the middle)
* Elbows High & Outside (bar close)
* Muscle Clean (strong turnover)
* Tall Power Clean to 2″, 4″, 6″ (pull under)
* Tall Clean (pull under)
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
Burgener Warm Up Clean
10 Prone Is, Ts, & Ys (no weight or very light plates)
Muscle Clean + Strict Press (Weightlifting Variable Reps & Sets)
4 Sets
4 Muscle Clean + 4 Strict Press @6/10 RPE
*Rest as needed between sets.
Athletes Notes
Muscle Clean + Strict Press
Clean and Jerk (Weightlifting Variable Reps & Sets)
2 Clean and Jerk @55% 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 @65% 1RM Clean and Jerk
2 Clean and Jerk @70% 1RM Clean and Jerk
1 Clean and Jerk @80% 1RM Clean and Jerk
1 Clean and Jerk @85% 1RM Clean and Jerk
1 Clean and Jerk @90% 1RM Clean and Jerk
1 Clean and Jerk @90+% 1RM Clean and Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Accessory (Checkmark)
3 Sets
:30 Towel Dead Hang (perform 1 Pull Up every 10 seconds)
100m Kettlebell Farmer Carry (2×70/53)
*Rest as needed between movements.
*Sub 40 second dead hang without towel as needed
*Log weights in notes.
Athletes Notes
Towel Dead Hang + Pull Up
Double Kettlebell Farmer’s Carry
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Quad Foam Roll (each side)
1:00 Couch Stretch (each leg)
Athletes Notes
Couch Stretch