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
High Hang Power Snatch (Weightlifting Variable Reps & Sets)
3 Sets
3x (1 Barbell Jump & Shrug + 1 High Hang Power Snatch) @5/10 RPE
This is SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing
Athletes Notes
Barbell Jump and Shrug + High Hang Power Snatch
Pause Hang Power Snatch + Pause Hang Snatch (Weightlifting Variable Reps & Sets)
5 Sets
1 Hang Pause Power Snatch + 1 Hang Pause Snatch @60-70% 1RM Snatch
*Pause in receive for 3 seconds.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Pause Power Snatch + Hang Pause Snatch
Supinated Grip Double Dumbbell Bent Over Row (Weightlifting Variable Reps & Sets)
Accessory Work
3 Sets
10 Supinated Grip Double Dumbbell Row @7/10 RPE
*Rest as needed between sets.
Athletes Notes
Supinated Grip DB 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 Frog Stretch
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Frog Stretch
Barbell Forearm Stretch
Toe Elevated Knee Over Toe Stretch