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 Roll Over To V Sit
1 Minute Active Frog
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
Pause Snatch + Tempo Overhead Squat (Weightlifting Variable Reps & Sets)
5 Sets
1.1.1 Pause Squat Snatch + 3 Tempo Overhead Squat @ 65-70% of 1RM Snatch
*Rest 2 minutes between sets.
**Tempo is 42X1 (4 seconds down, 2 second pause, explode up, 1 second pause)
On cluster set: pause for 2 sec with bar below knees before each snatch rep to reinforce good tension in lats and posterior chain. Move slowly and deliberately on overhead squats.
*NOTE: Each set is performed as:
1 Pause Squat Snatch
-rest 20 sec-
1 Pause Squat Snatch
-rest 20 sec-
1 Pause Squat Snatch
3 Tempo Overhead Squat
That is 1 set. Perform this cluster set + OHS 5 times, resting 2 min between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Snatch – pause below knees on each rep
Slow Overhead Squat at 42X1 tempo
Shoulder Press (Weightlifting Variable Reps & Sets)
*Rest 2:00-2:30 b/t sets
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
4 Sets
6 Tempo Strict Press @8.5/10 RPE
*Rest 2 minutes between sets.
**Tempo is 31X3 (3 seconds down, 1 second pause, explode up, 3 second pause)
***Goal is to find a tough working load of 6 by the last set.
Athletes Notes
Strict Press at 31X3 tempo
Optional Successory Work (Checkmark)
10 Minute EMOM
Odd: 6 Sandbag Clean to Shoulder (150/100)
Even: 50ft HEAVY Sled Push @8/10 RPE
*Log weights in notes.
Alternative options:
6 Power Cleans (155/105)
50ft DB Walking Lunge (Heavy)
Athletes Notes
Sandbag Clean to Shoulder
Sled Push
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Foam Roll Up Wall
1:00 Open Book
*Rest as needed between sides, movements and sets.