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
High Hang Power Snatch + Drop Snatch (Weightlifting Variable Reps & Sets)
4 Sets
3x (1 High Hang Power Snatch + 1 Drop Snatch) @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Athletes Notes
High Hang Power Snatch + Drop Snatch
Snatch (Weightlifting Variable Reps & Sets)
3 Snatch @65% 1RM Snatch
2 Snatch @70% 1RM Snatch
1 Snatch @75% 1RM Snatch
3 Snatch @65-70% 1RM Snatch
2 Snatch @70-75% 1RM Snatch
1 Snatch @75-80% 1RM Snatch
3 Snatch @70% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @80-85% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @85%+ 1RM Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Jerk Primer (4 Rounds for weight)
4 Sets
1 Jerk + 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 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
Jerk + Tall Jerk + Jerk + Jerk Balance + Jerk
Split Jerk (Weightlifting Variable Reps & Sets)
3 Split Jerk @65% 1RM Split Jerk
2 Split Jerk @70% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
3 Split Jerk @65-70% 1RM Split Jerk
2 Split Jerk @70-75% 1RM Split Jerk
1 Split Jerk @75-80% 1RM Split Jerk
3 Split Jerk @70% 1RM Split Jerk
2 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @80-85% 1RM Split Jerk
1 Split Jerk @85% 1RM Split Jerk
1 Split Jerk @85%+ 1RM Split Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Split Jerk