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)
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
Burgener Warm Up Clean
10 Prone Is, Ts, & Ys (no weight or very light plates)
Clean and Jerk (Weightlifting Variable Reps & Sets)
2 Clean and Jerk @60% 1RM Clean and Jerk
2 Clean and Jerk @65% 1RM Clean and Jerk
1 Clean and Jerk @70% 1RM Clean and Jerk
2 Clean and Jerk @65% 1RM Clean and Jerk
2 Clean and Jerk @70% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
1 Clean and Jerk @75% 1RM Clean and Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Clean and Jerk
Clean Grip Deadlift (Weightlifting Variable Reps & Sets)
5 Sets
3 Clean Deadlift @95-100% 1RM Clean
*These are fast singles. No touch and go. Drop from the top, let the bar settle and then explode up!
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Deadlift
Accessory Work (Checkmark)
4 Sets
4 x (1 Double Dumbbell Bent Over Row + 1 Single Arm Row (right) + 1 Single Arm Row (Left)) @7-8/10 RPE
*Rest as needed in between sets.
**Log weights in notes.
Athletes Notes
Double Dumbbell Bent Over Row + Single Dumbbell Bent Over Row
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Open Book (each side)
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Open Book
Frog Stretch