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)
5 Dumbbell Push Press + 4 Dumbbell Push Jerk + 3 Dumbbell Split Jerk @5/10 RPE
5 Dumbbell Push Press + 4 Dumbbell Push Jerk + 3 Dumbbell Split Jerk @6/10 RPE
5 Dumbbell Push Press + 4 Dumbbell Push Jerk + 3 Dumbbell Split Jerk @7/10 RPE
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Double Dumbbell Push Press + Double Dumbbell Push Jerk + Double Dumbbell Split Jerk
Split Jerk (Weightlifting Variable Reps & Sets)
10-12 Minute EMOM
2 Split Jerk
*Start at 65% and build to 85-85+% over the course of the 10-12 minutes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Split Jerk
Hang Power Clean (Weightlifting Variable Reps & Sets)
3 Hang Power Clean @55% 1RM Hang Power Clean
2 Hang Power Clean @65% 1RM Hang Power Clean
1 Hang Power Clean @75% 1RM Hang Power Clean
3 Hang Power Clean @65% 1RM Hang Power Clean
2 Hang Power Clean @75% 1RM Hang Power Clean
1 Hang Power Clean @85% 1RM Hang Power Clean
3 Hang Power Clean @75% 1RM Hang Power Clean
2 Hang Power Clean @80% 1RM Hang Power Clean
1 Hang Power Clean @90% 1RM Hang Power Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Power Clean
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