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 Roll Over To V Sit
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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
Pause Snatch + Tempo Overhead Squat (Weightlifting Variable Reps & Sets)
5 Sets
1.1.1 Pause Squat Snatch + 3 Tempo Overhead Squat @ 70-75% of 1RM Snatch
*Rest 20 seconds between each rep and 2 minutes between sets.
*Notes:
–Each cluster complex set is 1 pause snatch, rest 20 sec, 1 pause snatch, rest 20 sec, 1 pause snatch, 3 tempo OHS. Rest 2 min b/t sets.
–Pause for 2 sec with bar below knee caps on each snatch rep to reinforce good tension in lats and posterior chain
–Move slowly and deliberately on overhead squat at 42X1 tempo (4 seconds down, 2 seconds pause, explode up, 1 second pause at top)
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Snatch – with pause.
Overhead Squat – done at tempo.
Tempo Strict Press (Weightlifting Variable Reps & Sets)
4 Sets
6 Tempo Strict Press @9+/10 RPE
*Tempo is 51X3 (5 seconds down, 1 second pause, explode up, 3 second pause).
**Rest 2 minutes between sets.
***Accumulate all working sets within a 10lb window from last week’s last set.
Athletes Notes
Strict Press – done at tempo.
Finisher (Checkmark)
3 Sets
15 Banded OR Cable Tricep Pushdown @7-8/10 RPE
10 Barbell Preacher Curl @7-8/10 RPE
*Move fluidly through each set.
*Log weights in notes.
Athletes Notes
Banded Tricep Pushdowns
Cable Tricep Pushdown
Barbell Preacher Curl
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Touch Stretch
1:00 Pigeon Stretch
*Rest as needed between sides, movements and sets.