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 Deep Squat
1 Minute Lat Stretch
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 Balance (Weightlifting Variable Reps & Sets)
3 Sets
3 Pause Snatch Balance @65-70% 1RM Snatch
*Rest as needed between sets.
**Pause in receive for 3 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Snatch Balance
Clean and Jerk (Weightlifting Variable Reps & Sets)
4 Sets
2 Clean + 1 Jerk @70-75% 1RM Clean and Jerk
*Rest 2 minutes between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean and Split Jerk
Optional Successory Work (Checkmark)
3 Sets
12 Goblet Hold Heel Elevated Squats @8-8+/10 RPE
*Rest 60-90 seconds between sets.
*Log weights in notes.
Athletes Notes
Heel Elevated Goblet Squats
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 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.