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 Active Frog
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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
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)
Skill Transfer Exercises Snatch – (3-5 reps at each position)
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
High Hang Power Snatch (Weightlifting Variable Reps & Sets)
3 Sets
3x (1 Jump & Shrug + 1 High Hang Power Snatch) @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Athletes Notes
Barbell Jump and Shrug + High Hang Power Snatch
*Note: one set is Jump and Shrug + High Hang Power Snatch + Jump and Shrug + High Hang Power Snatch + Jump and Shrug + High Hang Power Snatch
Snatch
Build to a heavy single Snatch.
Tag us on social media @mayhemathlete if you hit any PRs or improved your lifts this cycle!
Athletes Notes
Squat Snatch
Jerk Primer (4 Rounds for weight)
4 Sets
1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk @5/10 RPE
*Rest as needed between sets.
**The idea is to get feedback from the tall jerk and jerk balance to make your jerks better within the primer!
Athletes Notes
Jerk + Tall Jerk + Jerk + Jerk Balance + Jerk – omit the beginning jerk
Split Jerk
Build to a heavy single Split Jerk.
Tag us on social media @mayhemathlete if you hit any PRs or improved your lifts this cycle!
Athletes Notes
Split Jerk
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Touch Stretch
1:00 Banded Hip Internal Rotations
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.