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)
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
High Hang Muscle Clean + Hang Clean (Weightlifting Variable Reps & Sets)
3 Sets
3 High Hang Muscle Clean + 3 Hang Clean @5/10 RPE
*Rest as needed between sets.
**Work rack position and bar path.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
Athletes Notes
High Hang Muscle Clean
Hang Squat Clean
Clean
Build to a heavy single Clean.
Tag us on social media @mayhemathlete if you hit any PRs or improved your lifts this cycle!
Athletes Notes
Squat Clean
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated External Rotations
1:00 Banded Hip Internal Rotations
*Rest as needed between sides, movements and sets.