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)
1 Clean and Jerk @75% 1RM Clean and Jerk
1 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 @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 @95% 1RM Clean and Jerk
1 Clean and Jerk @95%+ 1RM Clean and Jerk
*Rest as needed between sets.
**All jerks must be a Split Jerk.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean and Split Jerk
Accessory (Checkmark)
3 Sets
1:00 Dead Hang
20 Tall Kneeling Banded Face Pull
:45 Double Kettlebell Hold (heavy)
*Rest as needed between movements.
**Log weights in notes.
Athletes Notes
Active Dead Hang on Rig
Tall Kneeling Banded Face Pull
Double KB Suitcase Hold – aka farmer carry hold
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
1:00 Forearm Smash (each side)
2:00 Barbell Forearm Stretch (each side)
*Rest as needed between sides and sets.
Athletes Notes
Couch Stretch
Forearm Smash
Barbell Forearm Stretch