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
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)
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
* No Hands Front Squat (zombie squat)
* Front Squat
* Pause Front Squat
* 1-1/4 Front Squat
* In the Hole Front Squat with 10 second eccentric on last rep
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Hang Muscle Clean + Hang Power Clean + Tall Clean (Weightlifting Variable Reps & Sets)
3 Sets
3 Hang Muscle Clean + 3 Hang Power Clean to Parallel + 3 Tall Clean @5/10 RPE
*Rest as needed between sets.
**Hang Power Clean: work on smooth receive to front rack!
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
Athletes Notes
Hang Muscle Clean + Hang Power Clean to Parallel + Tall Clean
Clean and Jerk (Weightlifting Variable Reps & Sets)
3 Squat Clean + 1 Split Jerk @68% 1RM Clean and Jerk
2 Squat Clean + 1 Split Jerk @72% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @75% 1RM Clean and Jerk
3 Squat Clean + 1 Split Jerk @70% 1RM Clean and Jerk
2 Squat Clean + 1 Split Jerk @73% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @80% 1RM Clean and Jerk
2 Squat Clean + 1 Split Jerk @75% 1RM Clean and Jerk
2 Squat Clean + 1 Split Jerk @78% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @80% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @82% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @82-85% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @85-88% 1RM Clean and Jerk
1 Squat Clean + 1 Split Jerk @85-90% 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
Clean and Jerk
Optional Accessory (Checkmark)
4 Sets
7 Goblet Hold Lateral Step Ups (each side) @7/10 RPE
7 Single Leg Kettlebell Deadlift (each side) @7/10 RPE
35 Calf Raises (weighted if you’re strong here) @7/10 RPE
*Rest as needed between sets.
-then-
Accumulate
30 ATG Split Squat (light load if possible) @5/10 RPE
6:00 Backwards Sled Walk (light weight)
Athletes Notes
Goblet Hold Lateral Step Ups
Kettlebell Single Leg Deadlift
Calf Raises
ATG Split Squat
Backward Sled Walk/Pull