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
1 Minute Good Morning
1 Minute Overhead Activation
Get full GOWOD Protocol
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
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
5 Position Pause Clean Deadlift + High Hang Pause Power Clean + Tall Clean (Weightlifting Variable Reps & Sets)
3 Sets
5 Position Pause Clean Deadlift + 3 High Hang Pause Power Clean to Parallel + 3 Tall Clean @5/10 RPE
-rest as needed b/t sets-
*Goal is perfect timing. No crashing of the barbell on the shoulders!
*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 Pause Power Clean to parallel + Tall Clean
Clean Deadlift + Clean (Weightlifting Variable Reps & Sets)
2 Clean Deadlift to Mid-Thigh + 1 Clean @70-72% 1RM Clean
2 Clean Deadlift to Mid-Thigh + 1 Clean @75-78% 1RM Clean
2 Clean Deadlift to Mid-Thigh + 1 Clean @80-82% 1RM Clean
2 Clean Deadlift to Mid-Thigh + 1 Clean @85-88% 1RM Clean
2 Clean Deadlift to Mid-Thigh + 1 Clean @88-90% 1RM Clean
-rest as needed b/t sets-
*Work on staying over the bar!
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Deadlift to Mid-Thigh + Clean
Single Arm Dumbbell Row (Weightlifting Variable Reps & Sets)
3 sets
8 Dumbbell Single Arm Row (each arm) @8-9/10 RPE
-rest as needed between sets-
Athletes Notes
Bent Over Single Arm Row
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Scorpion Stretch
Chest Stretch