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)
Clean and Jerk (Weightlifting Variable Reps & Sets)
3 Clean and Jerk @65% 1RM Clean and Jerk
-rest 20 seconds-
2 Clean and Jerk @65% 1RM Clean and Jerk plus 10/5# (male/female)
-rest 2 minutes-
3 Clean and Jerk @70% 1RM Clean and Jerk
-rest 30 seconds-
2 Clean and Jerk @70% 1RM Clean and Jerk plus 10/5# (male/female)
-rest 2 minutes-
3 Clean and Jerk @75% 1RM Clean and Jerk
-rest 40 seconds-
2 Clean and Jerk @75% 1RM Clean and Jerk plus 10/5# (male/female)
*Use the rest period to practice changing weights quickly. If you change them faster than the allotted rest period, then rest until the rest period is over.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean and Split Jerk
Snatch (Weightlifting Variable Reps & Sets)
3 Snatch @65% 1RM Snatch
-rest 20 seconds-
2 Snatch @65% 1RM Snatch plus 10/5# (male/female)
-rest 2 minutes-
3 Snatch @70% 1RM Snatch
-rest 30 seconds-
2 Snatch @70% 1RM Snatch plus 10/5# (male/female)
-rest 2 minutes-
3 Snatch @75% 1RM Snatch
-rest 40 seconds-
2 Snatch @75% 1RM Snatch plus 10/5# (male/female)
*Use the rest period to practice changing weights quickly. If you change them faster than the allotted rest period, then rest until the rest period is over.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Snatch
Accessory Work (3 Rounds for weight)
3 Sets
1:00 Sandbag Hold @7-8/10 RPE
*Rest 30 seconds in between each set.
Athletes Notes
Sandbag 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 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Forearm Smash
Bench Stretch for Lats
Couch Stretch