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)
Jerk Primer (Checkmark)
3 Sets
3 Tall Jerk + 3 Jerk Balance + 3 Press in Split Position @6-7/10 RPE
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Tall Jerk + Jerk Balance + Jerk + Press in Split – no jerk
Behind the Neck Split Jerk + Split Jerk (Weightlifting Variable Reps & Sets)
5 Minute EMOM
1 Behind the Neck Split Jerk + Split Jerk @70-80% 1RM Split Jerk
-Directly Into-
5 Minute EMOM
1 Split Jerk @ 85-85+% 1RM Split Jerk
*Log these weights in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Behind the Neck Split Jerk + Front Rack Split Jerk
Split Jerk
Accessory (Checkmark)
3 sets:
:30 Handstand Hold
5-10 Pike Handstand Push Up
7 Bent Over Barbell Row
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Handstand Hold
Pike Handstand Push Ups
Barbell Bent Over Row
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Athletes Notes
Seated QL Stretch
Seated External Rotations