Crossfit Lillington – Mayhem Affiliate – Burgener Strength
RPE Guide and Scaling and Substitution Document (No Measure)
[ Scaling & Movement Substitutions ]
https://mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
[ RPE Guide ]
https://cdn.shopify.com/s/files/1/0639/0709/files/Mayhem_Athlete_RPE_Guides.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 + Tall Clean (Weightlifting Variable Reps & Sets)
4 Sets
3 Hang Muscle Clean + 3 Tall Clean @5/10 RPE
*Rest as needed betweens sets.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
Athletes Notes
Hang Muscle Clean + Tall Clean
Clean and Jerk (Weightlifting Variable Reps & Sets)
3 Squat Clean + 1 Split Jerk @65% 1RM Clean and Jerk
2 Squat Clean + 1 Split Jerk @70% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @75% 1RM Clean and Jerk
3 Squat Clean + 1 Split Jerk @65-70% 1RM Clean and Jerk
2 Squat Clean + 1 Split Jerk @70-75% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @75-80% 1RM Clean and Jerk
3 Squat Clean + 1 Split Jerk @70% 1RM Clean and Jerk
2 Squat Clean + 1 Split Jerk @75% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @80% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @80-85% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @85% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @85%+ 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
Optional Accessory (Checkmark)
4 Sets
10 Goblet Cossack Squat (each side) @6/10 RPE
10 Single Leg Barbell Deadlift (each side) @6/10 RPE
15 Single Leg Calf Raises (each side) @7/10 RPE
-then-
Accumulate
30 ATG Split Squat (each side)
5:00 Backwards Sled Walk (light weight)
*Log all weights in notes.
Athletes Notes
Goblet Hold Cossack Squats
Single Leg Barbell Deadlift
Single Leg Calf Raises
ATG Split Squat
Backward Sled Walk/Pull
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Scorpion Stretch
1:00 Shoo the Cat
*Rest as needed between sides, movements and sets.
Athletes Notes
Scorpion Stretch
Shoo the Cat