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
This week’s programming (No Measure)
This week is a complete back off week! We have 4 more challenging weeks after this to finisht the cycle. SO take advantage of keeping this week light and snappy!! Speed work, technique work and mental recharge are our focus!
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 (Weightlifting Variable Reps & Sets)
3 Sets
3x (1 Barbell Jump and Shrug + 1 High Hang Power Snatch) @5/10 RPE
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Athletes Notes
High Hang Power Snatch
High Hang Pause Power Snatch + High Hang Pause Snatch (Weightlifting Variable Reps & Sets)
High Hang Pause Power Snatch + High Hang Pause Snatch @50% 1 RM Power Snatch
High Hang Pause Power Snatch + High Hang Pause Snatch @50% 1 RM Power Snatch
High Hang Pause Power Snatch + High Hang Pause Snatch @60% 1 RM Power Snatch
High Hang Pause Power Snatch + High Hang Pause Snatch @60% 1 RM Power Snatch
High Hang Pause Power Snatch + High Hang Pause Snatch @65% 1 RM Power Snatch
*Rest as needed between sets.
**Pause in the receive for 3 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Pause Power Snatch + High Hang Pause Snatch
Sandbag Hold (3 Rounds for weight)
3 Sets
1:00 Sandbag Hold @6-7/10 RPE
*Rest 30 seconds in between sets.
(Sub double dumbbell or barbell front rack hold as needed)
Athletes Notes
Sandbag Hold