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 (Checkmark)
OPTIONAL Activate by GOWOD
Active Prayer Lat Stretch 1 min
PNF Shoulder Internal Rotation 1 min/side
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1. Crossover Symmetry Activation
– Perform 7 reps of each movement
– If you don’t have CrossOver Symmetry then do Banded 7s
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
The GOWOD Activation Protocol is designed to be completed before your workouts to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
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High Hang Muscle Snatch + High Hang Power Snatch + 3 Position Snatch Balance (Weightlifting Variable Reps & Sets)
4 Sets
3 High Hang Muscle Snatch + 3 High Hang Power Snatch to parallel + 3 Position Snatch Balance @5/10 RPE
*Rest as needed between sets.
**3 Position Snatch Balance: land in quarter squat, half squat, full squat.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Athletes Notes
High Hang Muscle Snatch + High Hang Power Snatch to Parallel + 3 Position Snatch Balance
Snatch Deadlift + Pause Snatch (Weightlifting Variable Reps & Sets)
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @70%
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @72%
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @75%
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @80-82%
2 Snatch Deadlift to Mid Thigh + 1 Pause Snatch @85-85+%
*Rest as needed between sets.
**Snatch Deadlift: working on staying over the bar.
***Pause Snatch: pause in receive for 3 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Deadlift to Mid Thigh + Pause Snatch
Optional Accessory Work (4 Rounds for weight)
4 Sets
100ft Sandbag Carry
5x (1 Sandbag Deadlift + 1 Sandbag Squat)
100ft Sandbag Carry
*Rest 2 minutes between sets.
**This should all be @ 8/10 RPE with a load where you can do each movement unbroken
***Log all weights in notes.
Athletes Notes
Sandbag Bear Hug Carry
Sandbag Deadlift + Sandbag Squat
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Alternating Calf Stretch
Bench Stretch for Lats
Chest Stretch