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 Bridge Reach 1 min
Roll Over To V-Sit 1 min
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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 – all to power position
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)
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
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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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 @6/10 RPE
*Rest as needed between sets.
**Hang Power Clean to Parallel: work on a smooth receive in 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 Pull + Clean (Weightlifting Variable Reps & Sets)
2x (Clean Pull + Clean) @70% 1RM Clean
2x (Clean Pull + Clean) @72% 1RM Clean
Clean Pull + Clean @75% 1RM Clean
2x (Clean Pull + Clean) @72% 1RM Clean
2x (Clean Pull + Clean) @75% 1RM Clean
Clean Pull + Clean @80% 1RM Clean
Clean Pull + Clean @82% 1RM Clean
Clean Pull + Clean @82-85% 1RM Clean
Clean Pull + Clean @82-85% 1RM Clean
Clean Pull + Clean @85-88% 1RM Clean
Clean Pull + Clean @88-90% 1RM Clean
Clean Pull + Clean @88-90%+ 1RM Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull + Clean
Optional Accessory Work (Checkmark)
4 Sets
7 Single Arm Kettlebell Front Rack Hold TALL Box Step Ups (each side) @7-8/10 RPE
10 Sumo Stance Barbell RDL @7-8/10 RPE
40 Calf Raises (weighted if you’re strong here) @7-8/10 RPE
-Then-
Accumulate
40 ATG Split Squat (each side) (light load if possible) @5/10 RPE
8:00 Backwards Sled Walk (light weight)
*Log all weights in notes.
Athletes Notes
Single Arm KB Front Rack Hold Tall Box Step Ups
Sumo Stance Barbell RDL
Calf Raises
Weighted Calf Raises DBs Farmer Hold
ATG Split Squat
Backward Sled Walk/Pull
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Shoo the Cat
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Shoo the Cat
Couch Stretch