Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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
Snatch (Weightlifting Variable Reps & Sets)
Snatch
3 sets
3 Snatch (singles) @ RPR 5-6
-rest 30-seconds-
2 Snatch (singles) @ RPE 5-6
-rest 30-seconds-
1 Snatch @ RPE 5-6
-rest 3:00-
Sets: 2-3 Add weight, do not exceed RPE 8. Each set should have the same weight within it.
Athletes Notes
Snatch
Clean and Jerk (Weightlifting Variable Reps & Sets)
Squat Clean and Split Jerk
3 sets
3 Clean and Jerk (singles) @ RPR 5-6
-rest 30-seconds-
2 Clean and Jerk (singles) @ RPE 5-6
-rest 30-seconds-
1 Clean and Jerk @ RPE 5-6
-rest 3:00-
Sets: 2-3 Add weight, do not exceed RPE 8. Each set should have the same weight within it.
Athletes Notes
Clean and 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