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)
Successory (Checkmark)
3 Sets
5 Single Arm Dumbbell Snatch + Single Arm Push Press (each arm)
10 Barbell Back Rack Jumping Lunge (total)
:45 Supinated Grip Banded Pull Apart
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Dumbbell Snatch + Single Dumbbell Push Press
—each rep is a single arm snatch into a push press
Barbell Back Rack Jumping Lunges
Banded Pull Apart Palms Up
Clean Pull + Clean + Jerk (Weightlifting Variable Reps & Sets)
1 Clean Pull + Clean + Split Jerk @65% 1RM Clean and Jerk
1 Clean Pull + Clean + Split Jerk @70% 1RM Clean and Jerk
1 Clean Pull + Clean + Split Jerk @75% 1RM Clean and Jerk
1 Clean Pull + Clean + Split Jerk @70% 1RM Clean and Jerk
1 Clean Pull + Clean + Split Jerk @75% 1RM Clean and Jerk
1 Clean Pull + Clean + Split Jerk @80% 1RM Clean and Jerk
1 Clean Pull + Clean + Split Jerk @75% 1RM Clean and Jerk
1 Clean Pull + Clean + Split Jerk @80% 1RM Clean and Jerk
1 Clean Pull + Clean + Split Jerk @85% 1RM Clean and Jerk
1 Clean Pull + Clean + Split 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 Video
Clean Pull + Clean + Split Jerk
Accessory (Checkmark)
3-4 Sets
1:00 Kettlebell Suitcase Hold (heavy, per side)
15 Kettlebell Side Bends (per side)
5 Side Plank Leg Raise (per side)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Single KB Suitcase Hold
Kettlebell Side Bends
Side Plank Leg Raise
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Couch Stretch (each side)
1:00 Elevated Standing Hamstring Stretch
*Rest as needed between each leg and movements.
Athletes Notes
Couch Stretch
Elevated Standing Hamstring Stretch