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 Standing Quad Stretch
1 Minute Lat Stretch
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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
Drop Snatch + Tempo Overhead Squat + High Hang Snatch (10 Rounds for weight)
10 Minute EMOM
1 Drop Snatch + 1 Tempo Overhead Squat + 1 High Hang Snatch @4-5/10 RPE
*Tempo is 3333 (3 seconds down, 3 seconds pause, 3 seconds up, 3 seconds pause)
Athletes Notes
Snatch Drop
Overhead Squat at 3333 tempo
High Hang Snatch
Snatch + 3 Position Hang Snatch (Weightlifting Variable Reps & Sets)
5 Sets
1 Squat Snatch + 1 Hang Squat Snatch (From Above Knee) + 1 Hang Squat Snatch (From Knee) + Hang Squat Snatch (From Below Knee) @4-5/10 RPE
*Rest 90 seconds between sets.
**All sets must be unbroken.
Athletes Notes
Squat Snatch
3 Position Hang Squat Snatch
Snatch Grip Overhead Walking Lunge (3 Rounds for weight)
3 Sets
25ft Snatch Grip Overhead Walking Lunges @5/10 RPE
*Rest as needed between sets.
*Focus on perfect positions overhead with a full step-through on the lunge.
Athletes Notes
Snatch Grip Overhead Walking Lunges
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Rig QL Stretch
1:00 Shoo the Cat
*Rest as needed between sides, movements and sets.