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)
Estimated Total Session Time: 2 Hours (Everything Included)
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)
5 Sets
2 Power Clean and Push Jerk @65-70% 1RM Clean and Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Push Jerk
Clean and Jerk (Weightlifting Variable Reps & Sets)
5 Sets
2 Clean and Jerk @73-75% 1RM Clean and Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean and Split Jerk
Power Snatch (Weightlifting Variable Reps & Sets)
5 Sets
2 Power Snatch @65-70% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Snatch (Weightlifting Variable Reps & Sets)
5 Sets
2 Snatch @73-75% 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Snatch