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 Overhead Activation
1 Minute Bottom Squat Rotation
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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 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
Power Clean from Blocks (Weightlifting Variable Reps & Sets)
5 Sets
1.1.1 Block Power Cleans @7/10 RPE
*Set blocks so bar is set at 2″ above knee. If no blocks, perform as hang power clean from above the knee.
*Rest 20 seconds between each rep and 2 minutes between each set
*NOTE: Each cluster of 1.1.1 is performed as:
1 Block/Hang Power Clean
-rest 20 sec-
1 Block/Hang Power Clean
-rest 20 sec-
1 Block/Hang Power Clean
That is 1 set. Perform this cluster set 5 times, resting 2 min between sets.
Athletes Notes
Block Power Clean
Push Press (Weightlifting Variable Reps & Sets)
3 Sets
5 Push Press @8+/10 RPE
*Rest 2 minutes between sets.
*Build to a tough set of 5 on the last set.
Athletes Notes
Push Press
Optional Successory Work (Checkmark)
3 Sets
10-12 Double Dumbbell Single Leg RDL (5-6 per leg) @8-8+/10 RPE
-rest 30 seconds-
10-12 Dumbbell Box Step Up (5-6 per leg) @8+/10 RPE
*Rest 2 minutes between sets.
*Log weights in notes.
Athletes Notes
Double Dumbbell Single Leg RDLs
Dumbbell Box Step Ups
Finisher (Checkmark)
3 Sets
20 Banded Hamstring Curls @6-7/10 RPE
10 Banded Glute Bridges @6-7/10 RPE (squeeze your glutes at the top of each rep for 3 seconds)
*Rest 90 seconds between sets.
Athletes Notes
Banded Hamstring Curls
Banded Glute Bridges 3 Second Squeeze at the Top
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.