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 – 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)
Power Clean + Push Jerk (Weightlifting Variable Reps & Sets)
Power Clean + Push Jerk:
Every 1:00 (5:00)
3 Power Clean and Jerk (singles) @ RPE 5-6
-rest 1:00-
Every 1:00 (5:00)
2 Power Clean and Jerk (singles) @ RPE 6-7
-rest 1:00-
Every 30-seconds (5:00)
1 Power Clean and Jerk @ RPE 8
Athletes Notes
Power Clean + Push Jerk
Push Press (Weightlifting Variable Reps & Sets)
Push Press
5×5 @ 60-65% of 1RM Clean
Athletes Notes
Push Press
Optional: Sandbag Hold (Checkmark)
3 Sets
60 Sec Sandbag Hold
* Rest as needed between sets.
If sandbags are not available, substitute with double dumbbell or double kettlebell front rack hold
Athletes Notes
Sandbag Hold
Double Dumbbell Front Rack Carry Hold
Double Kettlebell Front Rack Carry Hold
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