Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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 Seated Good Morning
7-10 Nordic Hamstring Curl
10 Double Kettlebell Row
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Bench Good Mornings
Nordic Hamstring Curls
scale to: Nordic Hamstring Curl with Someone holding feet
other scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
or sub Seated Hamstring Curls
Double KB Row
Snatch Pull + Snatch (Weightlifting Variable Reps & Sets)
1 Snatch Pull + 1 Snatch @55% 1RM Snatch
1 Snatch Pull + 1 Snatch @65% 1RM Snatch
1 Snatch Pull + 1 Snatch @70% 1RM Snatch
1 Snatch Pull + 1 Snatch @75% 1RM Snatch
1 Snatch Pull + 1 Snatch @80% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Snatch Pull + Snatch
Snatch (Weightlifting Variable Reps & Sets)
1 Snatch @85% 1RM Snatch
1 Snatch @90% 1RM Snatch
1 Snatch @95% 1RM Snatch
1 Snatch @95+% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Snatch
Seated Dumbbell Z-Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
3 Sets
5 L Seated Dumbbell Z Press @8/10 RPE
*Rest as needed between sets.
Athletes Notes
Seated Double Dumbbell Z Press
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Posterior Hip Stretch (each side)
1:00 Wall Thoracic Rotations (each side)
*Rest as needed between movements and sets.
Athletes Notes
Posterior Hip Stretch
Wall Thoracic Rotations