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
High Hang Muscle Clean (Weightlifting Variable Reps & Sets)
3 Sets
3 High Hang Muscle Clean @5/10 RPE
*Rest as needed between sets.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
Athletes Notes
High Hang Muscle Clean + Strict Press – no strict press.
Hang Clean (Weightlifting Variable Reps & Sets)
5 Sets
3 Hang Clean @55-65% 1RM Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Squat Clean
Optional Accessory (Checkmark)
3 Sets
10 Goblet Hold Step Ups (each side) @6/10 RPE
7 Nordic Hamstring Curls @6/10 RPE
20-30 Toe Elevated Calf Raises @6/10 RPE
-Then-
Accumulate
35 ATG Split Squat (each side) (light load if possible) @5/10 RPE
7:00 Backwards Sled Walk (light weight)
*Log all weights in notes.
Athletes Notes
Goblet Hold Lateral Step Ups – can be front facing or lateral
GHD Nordic Hamstring Curl
scale to: Nordic Hamstring Curl with Someone holding feet
other scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
or sub Seated Hamstring Curls
Calf Raises – with toes elevated on plate.
Bodyweight Split Squat
Backward Sled Walk/Pull