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)
Hang Muscle Clean + Split Jerk + Press in Split (Weightlifting Variable Reps & Sets)
4 Sets
3 Hang Muscle Clean + 3 Split Jerk + 3 Press in Split @4-5/10 RPE
*Rest as needed between sets.
This is SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency
Athletes Notes
Hang Muscle Clean + Split Jerk + Press in Split
3 Position Clean (Ground, Above the Knee, Mid Thigh) (Weightlifting Variable Reps & Sets)
4 Sets
3 Position Clean @60-70% 1RM Clean
*3 Positions: mid thigh, above the knee, and ground.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
3 Position Clean – Ground, Above the Knee, Mid Thigh – perform in reverse order (mid thigh, above the knee, ground)
Accessory Work (Checkmark)
3 Sets
10 ATG Split Squat (loaded if possible) @RPE 5/10
5 Nordic Hamstring Curl
30 Calf Raises @RPE 7/10
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
ATG Split Squat
Nordic Hamstring Curl
scale to: Nordic Hamstring Curl with someone holding feet
other scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
or sub Seated Hamstring Curls
Calf Raises
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Athletes Notes
Elevated Standing Hamstring Stretch
Foam Roller Angels
Band Wrist Mobilization