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)
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
* No Hands Front Squat (zombie squat)
* Front Squat
* Pause Front Squat
* 1-1/4 Front Squat
* In the Hole Front Squat with 10 second eccentric on last rep
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Muscle Clean + Tall Clean (Weightlifting Variable Reps & Sets)
4 Sets
4 Muscle Clean + 4 Tall Clean @6/10 RPE
*Rest as needed between sets.
Athletes Notes
Muscle Clean + Tall Clean
Clean and Jerk (Weightlifting Variable Reps & Sets)
2 Clean and Jerk @75% 1RM Clean and Jerk
2 Clean and Jerk @75% 1RM Clean and Jerk
2 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @80% 1RM Clean and Jerk
1 Clean and Jerk @80% 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 @85% 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
1 Clean and Jerk @90% 1RM Clean and Jerk (OPTIONAL)
*Rest as needed between sets.
**Jerk must be a Split Jerk.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Accessory (Checkmark)
3 Sets
1:00 Rope Walk Down and Walk Up (OR Rope Sled Pull)
20 Banded Tall Kneeling Lat Pull Down
50m Single Arm Kettlebell Farmer Carry (each arm 70/53)
Rest as needed between movements.
**Log weights in notes.
Athletes Notes
Stand Lay Stand Rope Climb
Hand Over Hand Sled Pul
Banded Tall Kneeling Lat Pull Down
Single Arm Kettlebell Farmer Carries
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
Athletes Notes
Banded Hip Internal Rotations
Alternating Calf Stretch