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
High Hang Power Snatch + Overhead Squat + Snatch Balance (Weightlifting Variable Reps & Sets)
4 Sets
3 High Hang Power Snatch to parallel + 1 Tempo Overhead Squat + 3 Snatch Balance @5/10 RPE
*Rest as needed between sets.
**Tempo is 5 second descent, 5 seconds in bottom, 5 seconds up.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Athletes Notes
High Hang Power Snatch
Overhead Squat – done at tempo.
Snatch Balance
Snatch Deadlift + Pause Snatch (Weightlifting Variable Reps & Sets)
1 Pause Snatch Deadlift to Mid Shin + 1 Pause Snatch Deadlift to Above the Knee + 1 Pause Snatch @65-68% 1RM Snatch
1 Pause Snatch Deadlift to Mid Shin + 1 Pause Snatch Deadlift to Above the Knee + 1 Pause Snatch @70-72% 1RM Snatch
1 Pause Snatch Deadlift to Mid Shin + 1 Pause Snatch Deadlift to Above the Knee + 1 Pause Snatch @75-77% 1RM Snatch
1 Pause Snatch Deadlift to Mid Shin + 1 Pause Snatch Deadlift to Above the Knee + 1 Pause Snatch @78-80% 1RM Snatch
1 Pause Snatch Deadlift to Mid Shin + 1 Pause Snatch Deadlift to Above the Knee + 1 Pause Snatch @80-82% 1RM Snatch
*Rest as needed between sets.
**Pause for 2 seconds at mid shin, above the knee and in the receive.
***Keep knees back and barpath straight on the Snatch Deadlifts.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Deadlift
Pause Snatch
Supinated Grip Double Dumbbell Bent Over Row (Weightlifting Variable Reps & Sets)
(OPTIONAL ACCESSORY)
3 Sets
10 Supinated Grip Double Dumbbell Row @8/10 RPE
*Rest as needed between sets.
Athletes Notes
Double Dumbbell Supinated Bent Over Row