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 Active Hinge
1 Minute Pigeon
Get full GOWOD Protocol (Premium)
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
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 + Push Jerk
Power Clean + Split Jerk
*Jerk style is athlete choice today
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Couch Stretch
1:00 Chest Stretch
1:00 Foam Roller Angels
*Rest as needed between sides and movements.