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
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
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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Power Snatch (Weightlifting Variable Reps & Sets)
3 Power Snatch @65-68% 1RM Power Snatch
2 Power Snatch @68-70% 1RM Power Snatch
1 Power Snatch @70-72% 1RM Power Snatch
3 Power Snatch @68-70% 1RM Power Snatch
2 Power Snatch @70-75% 1RM Power Snatch
1 Power Snatch @75-80% 1RM Power Snatch
3 Power Snatch @70-75% 1RM Power Snatch
2 Power Snatch @75-80% 1RM Power Snatch
1 Power Snatch @80-82% 1RM Power Snatch
1 Power Snatch @82-85% 1RM Power Snatch
1 Power Snatch @85-88% 1RM Power Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Power Clean and Jerk (Weightlifting Variable Reps & Sets)
2 Power Clean + 1 Jerk @65-68% 1RM Power Clean and Jerk
2 Power Clean + 1 Jerk @68-70% 1RM Power Clean and Jerk
1 Power Clean + 1 Jerk @70-72% 1RM Power Clean and Jerk
2 Power Clean + 1 Jerk @68-70% 1RM Power Clean and Jerk
2 Power Clean + 1 Jerk @70-75% 1RM Power Clean and Jerk
1 Power Clean + 1 Jerk @75-80% 1RM Power Clean and Jerk
2 Power Clean + 1 Jerk @70-75% 1RM Power Clean and Jerk
2 Power Clean + 1 Jerk @75-80% 1RM Power Clean and Jerk
1 Power Clean + 1 Jerk @80-82% 1RM Power Clean and Jerk
1 Power Clean + 1 Jerk @82-85% 1RM Power Clean and Jerk
1 Power Clean + 1 Jerk @85-88% 1RM Power Clean and Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Jerk
Supinated Grip Double Dumbbell Bent Over Row (Weightlifting Variable Reps & Sets)
3 Sets
12 Supinated Grip Double Dumbbell Row @8/10 RPE
*Rest as needed between sets.
Athletes Notes
Supinated Grip DB Row
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Chest Stretch
1:00 Seated External Rotation
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
Athletes Notes
Chest Stretch
Seated External Rotations
Wall Jefferson Curl