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
Overhead Squat
Take 10 minutes to establish a 3 RM Overhead Squat
-Then-
3 Sets
2 Overhead Squat @80% of heavy set of 3.
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Overhead Squat
Today’s Programming (No Measure)
Choose only one of the options (A, B or C) depending on how you feel today.
Option A (No Measure)
Snatch and Clean + Push Jerk waves.
This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.
Snatch (Weightlifting Variable Reps & Sets)
Wave 1
1 Snatch @6.5/10 RPE
1 Snatch @7/10 RPE
1 Snatch @7.5/10 RPE
Wave 2
1 Snatch @7/10 RPE
1 Snatch @7.5/10 RPE
1 Snatch @8/10 RPE
Wave 3
1 Snatch @7.5/10 RPE
1 Snatch @8/10 RPE
1 Snatch @8.5/10 RPE
1 Snatch @9/10 RPE
*Rest as needed between waves.
Athletes Notes
Snatch
Clean and Jerk (Weightlifting Variable Reps & Sets)
Wave 1
1 Clean + Jerk @6.5/10 RPE
1 Clean + Jerk @7/10 RPE
1 Clean + Jerk @7.5/10 RPE
Wave 2
1 Clean + Jerk @7/10 RPE
1 Clean + Jerk @7.5/10 RPE
1 Clean + Jerk @8/10 RPE
Wave 3
1 Clean + Jerk @7.5/10 RPE
1 Clean + Jerk @8/10 RPE
1 Clean + Jerk @8.5/10 RPE
1 Clean + Jerk @9/10 RPE
*Rest as needed between waves.
Athletes Notes
Clean and Jerk
Option B (No Measure)
Build to a heavy single Snatch and Clean & Jerk
Percentage doesn’t matter! Your 60% could feel like a 9/10 RPE and that’s ok! This option is for our intuitive athletes that are genuinely connected to their body and trust themselves to pick weights that support how their body is feeling THAT day.
Snatch
Build to a heavy single Snatch @9-9.5/10 RPE for the day
Athletes Notes
Snatch
Clean and Jerk
Build to a heavy single Clean & Jerk @9-9.5/10 RPE for the day
Athletes Notes
Clean and Jerk
Option C (No Measure)
Hit 5 PERFECT singles at a moderate Snatch and Clean & Jerk.
This is a great option for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it towards your 5 sets. Repeat a set and make it better!
Snatch (Weightlifting Variable Reps & Sets)
Slowly build up to 70-80% 1RM Snatch
-Then-
5 Sets
1 PERFECT Snatch @70-80% 1RM Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
Build to 1 Snatch @140-160lb
-Then-
Set 1:
1 Snatch @140-160lb
-rest as needed-
Set 2:
1 Snatch @140-160lb
-rest as needed-
Set 3:
1 Snatch @140-160lb
-rest as needed-
Set 4:
1 Snatch @140-160lb
-rest as needed-
Set 5:
1 Snatch @140-160lb
*Based on a 200lb 1RM Snatch
Clean and Jerk (Weightlifting Variable Reps & Sets)
Slowly build up to 70-80% 1RM Clean & Jerk
-Then-
5 Sets
1 PERFECT Clean & Jerk @70-80% 1RM Clean & Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Example Sets
Build to 1 Clean & Jerk @140-160lb
-Then-
Set 1:
1 Clean & Jerk @140-160lb
-rest as needed-
Set 2:
1 Clean & Jerk @140-160lb
-rest as needed-
Set 3:
1 Clean & Jerk @140-160lb
-rest as needed-
Set 4:
1 Clean & Jerk @140-160lb
-rest as needed-
Set 5:
1 Clean & Jerk @140-160lb
*Based on a 200lb 1RM Clean & Jerk.
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Side Lying Rotations (each side)
1:00 Seated QL Stretch (each side)
*Rest as needed between sides, movements and sets.
Athletes Notes
Side Lying Rotations
Seated QL Stretch