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
A. Burgener Warm up Snatch (3-5 reps at each position)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
B. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
High Hang Muscle Snatch + Drop Power Snatch + Drop Snatch (3 Rounds for weight)
3 Sets
3 High Hang Muscle Snatch + 3 Drop Power Snatch + 3 Drop Snatch
*Rest as needed between sets.
Athletes Notes
High Hang Muscle Snatch + Snatch Drop to 3 different positions – omit the first power drop position
Power Snatch (Weightlifting Variable Reps & Sets)
3 Power Snatch @60% 1RM Power Snatch
2 Power Snatch @65% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Power Snatch
Snatch Pull (Weightlifting Variable Reps & Sets)
4-5 Sets
3 Touch-and-Go Snatch Pull @8/10 RPE
*5 second eccentric (lowering) on each rep.
**Rest as needed between sets.
Athletes Notes
Snatch Pull
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Chest Stretch (each side)
1:00 Foam Roller Thoracic Extension (each side)
*Rest as needed between sides, movements and sets.
Athletes Notes
Chest Stretch
Foam Roller Thoracic Extension