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 Min Calf Stretch In Downward Facing Dog
1 Min Standing Quad 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 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
Tall Clean (Weightlifting Variable Reps & Sets)
8 Minute EMOM
3 Pause Clean Pull Under @5/10 RPE
*Rest as needed between sets.
**Pause for 2 seconds in receiving position.
Athletes Notes
Tall Clean – aka Clean Pull Under
Snatch (Weightlifting Variable Reps & Sets)
3 Sets
1 Snatch (start at 75-80% and add 5-10lb after each made rep)
-rest 60 sec between reps-
-rest 2-3 minutes-
3 Sets
1 Snatch (start at 77-82% and add 5-10lb after each made rep)
-rest 60 sec between reps-
-Rest 2-3 minutes-
3 Sets
1 Snatch (start at 79-84% and add 5-10lb after each made rep)
-rest 60 sec between reps-
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Snatch
Finisher (Checkmark)
3 Sets
15 Banded Face Pulls @7-8/10 RPE
15 Banded Pull Apart @7-8/10 RPE
10 Trap 3 Raises @7-18/10 RPE
-rest 60-90 seconds between sets-
Athletes Notes
Banded Face Pull
Banded Pull Aparts – Palms Down
Trap 3 Raise
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 Forearm Smash
*Rest as needed between sides, movements and sets.