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
A. Burgener Warm up Snatch (3-5 reps at each position)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
B. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch (Weightlifting Variable Reps & Sets)
3 Snatch @70% 1RM Snatch
-rest 20 seconds-
2 Snatch @70% 1RM Snatch (plus 10/5lb for male/female)
-rest 2 minutes-
3 Snatch @75% 1RM Snatch
-rest 30 seconds-
2 Snatch @75% 1RM Snatch (plus 10/5lb for male/female)
-rest 2 minutes-
3 Snatch @80% 1RM Snatch
-rest 20 seconds-
2 Snatch @80% 1RM Snatch (plus 10/5lb for male/female)
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Tall Jerk + Jerk + Press in Split (Weightlifting Variable Reps & Sets)
3 Sets
3 Tall Jerk + 3 Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
Athletes Notes
Tall Jerk + Jerk + Press in Split
Clean and Jerk (Weightlifting Variable Reps & Sets)
3 Clean and Jerk @70% 1RM Clean and Jerk
-rest 20 seconds-
2 Clean and Jerk @70% 1RM Clean and Jerk (plus 10/5lb for male/female)
-rest 2 minutes-
3 Clean and Jerk @75% 1RM Clean and Jerk
-rest 30 seconds-
2 Clean and Jerk @75% 1RM Clean and Jerk (plus 10/5lb for male/female)
-rest 2 minutes-
3 Clean and Jerk @80% 1RM Clean and Jerk
-rest 20 seconds-
2 Clean and Jerk @80% 1RM Clean and Jerk (plus 10/5lb for male/female)
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotation
1:00 Band Bicep Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Banded Hip Internal Rotations
Band Bicep Stretch