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
5 Position Pause Clean Deadlift + High Hang Power Clean (Weightlifting Variable Reps & Sets)
1x 5 Position Pause Clean Deadlift + 3 High Hang Power Clean (perfect timing. NO crashing of the barbell on the shoulders!) @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
5 Position Pause Clean Deadlift + High Hang Power Clean
Clean Deadlift + Clean (Weightlifting Variable Reps & Sets)
1 Clean Deadlift to mid-shin + 1 Clean Deadlift to above the knee + 1 Pause Clean @65-68% 1RM Clean
1 Clean Deadlift to mid-shin + 1 Clean Deadlift to above the knee + 1 Pause Clean @70-72% 1RM Clean
1 Clean Deadlift to mid-shin + 1 Clean Deadlift to above the knee + 1 Pause Clean @75-77% 1RM Clean
1 Clean Deadlift to mid-shin + 1 Clean Deadlift to above the knee + 1 Pause Clean @78-80,% 1RM Clean
1 Clean Deadlift to mid-shin + 1 Clean Deadlift to above the knee + 1 Pause Clean @80-82% 1RM Clean
*Rest as needed between sets.
**Keep knees back and bar path straight!
***Pause in receiving position for 2 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Deadlift to Below the knee + Clean Deadlift to above the knee + Clean – pause in catch of clean for 2 sec
Optional Accessory (4 Rounds for weight)
4 Sets
12 Chinese Dumbbell Rows (each side) @7-8/10 RPE
*Rest as needed between sets.
Athletes Notes
Double Dumbbell Chinese Row