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)
High Hang Muscle Clean + Hang Clean (Weightlifting Variable Reps & Sets)
3 Sets
3 High Hang Muscle Clean + 3 Hang Clean (work rack position and bar path) @5/10 RPE
*Rest as needed between sets.
*SKILL WORK: Meant to be with very light weight – working perfect mechanics and barbell efficiency!
Athletes Notes
Hang Muscle Clean from high hang (hip) position
Hang Squat Clean
Clean Pull + Hang Clean + Clean (Weightlifting Variable Reps & Sets)
2 Clean Pull + 1 Hang Clean + 1 Clean @60% 1 RM Clean
2 Clean Pull + 1 Hang Clean + 1 Clean @65% 1 RM Clean
2 Clean Pull + 1 Hang Clean + 1 Clean @70% 1 RM Clean
2 Clean Pull + 1 Hang Clean + 1 Clean @75% 1 RM Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull + Hang Squat Clean + Clean + Front Squat – no front squat
Accessory: Jerk Primer (4 Rounds for weight)
4 Sets
Tall Jerk + Jerk + Jerk Balance + Jerk @5/10 RPE
*Rest as needed between sets.
**The idea is to get feedback from the tall jerk and jerk balance to make your jerks better within the primer!
Athletes Notes
Tall Jerk
Split Jerk
Jerk Balance
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Stretch
1:00 Seal Stretch
1:00 Foam Roll Up Wall
*Rest as needed between sides, movements and sets.
Athletes Notes
Toe Touch Stretch
Seal Stretch
Foam Roll Up Wall