Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Programming Note (No Measure)
UPDATE: In the past, this track followed a few weeks behind our main Burgener Strength track. We have made the decision to get these tracks on the same timeline so that the programming better flows with the Mayhem Affiliate cycle that we’re on. Therefore, we are doing 2 ramp-up weeks to prepare for the new cycle, which will start on April 6th along with our new strength and gymnastic cycles in Mayhem Affiliate.
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)
Muscle Clean + Strict Press + Push Press (Weightlifting Variable Reps & Sets)
Muscle Clean + Strict Press + Push Press (1+1+1)
6 sets @ 4-5/10 RPE
Athletes Notes
Muscle Clean + Strict Press + Push Press
Power Clean + Push Jerk (Weightlifting Variable Reps & Sets)
Every 1:00 (10:00)
2 Power Clean and Push Jerks (singles) @ RPE 6-7
Athletes Notes
Power Clean + Push Jerk
Back Squat (Weightlifting Variable Reps & Sets)
Back Squat 5×5 @ 60-65%
Athletes Notes
Back Squat
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