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.
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
Power Snatch (Weightlifting Variable Reps & Sets)
18 Minute EMOM
Min 1-3 :1 Power Snatch @70% 1RM Power Snatch
Min 4-6: 1 Power Snatch @70-75% 1RM Power Snatch
Min 7-9: 1 Power Snatch @75% 1RM Power Snatch
Min 10-12: 1 Power Snatch @80% 1RM Power Snatch
Min 13-15: 1 Power Snatch @80-85% 1RM Power Snatch
Min 16-18: 1 Power Snatch @85% 1RM Power Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Power Clean and Jerk (Weightlifting Variable Reps & Sets)
18 Minute EMOM
Min 1-3: 1 Power Clean and Push Jerk @70% 1RM Clean and Jerk
Min 4-6: 1 Power Clean and Split Jerk @75% 1RM Clean and Jerk
Min 7-9: 1 Power Clean and Push Jerk @75% 1RM Clean and Jerk
MIn 10-12: 1 Power Clean and Split Jerk @ 80% 1RM Clean and Jerk
Min 13-15: 1 Power Clean and Push Jerk @80% 1RM Clean and Jerk
Min 16-18: 1 Power Clean and Split Jerk @85% 1RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Push Jerk
Power Clean + Split Jerk