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
10 Sumo Stance Good Morning (45/35)
10 Single Leg Hamstring Curl (each leg)
10 Gorilla Row
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Sumo Stance Good Morning
Single Leg Banded Hamstring Curl
Dumbbell Gorilla Row
Snatch + Overhead Squat (Weightlifting Variable Reps & Sets)
1 Snatch + 1 Overhead Squat @55% 1RM Snatch
1 Snatch + 1 Overhead Squat @65% 1RM Snatch
1 Snatch + 1 Overhead Squat @70% 1RM Snatch
1 Snatch + 1 Overhead Squat @75% 1RM Snatch
1 Snatch + 1 Overhead Squat @80% 1RM Snatch
1 Snatch + 1 Overhead Squat @85% 1RM Snatch
1 Snatch + 1 Overhead Squat @85+% 1RM Snatch
1 Snatch + 1 Overhead Squat @85+% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull + Snatch + OHS – omit the snatch pull
Superset (Checkmark)
3-4 Sets
10 Paloff Press + Twist (each side) (try to be at parallel)
:45 Double Kettlebell Hold Flutter Kick
20 Kettlbell Side Bend (each side, heavy)
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Banded Paloff Press
Double Kettlebell Overhead Flutter Kicks
Kettlebell Side Bends
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.
Athletes Notes
Couch Stretch