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 Pec Stretch
1 Minute Calf Stretch In Downward Facing Dog
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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
Pause Snatch Balance (Weightlifting Variable Reps & Sets)
6 Sets
2 Pause Snatch Balance @75-80% 1RM Snatch
*Pause for 3 seconds in the bottom of squat.
**Rest as needed between sets.
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 @75-80% 1 RM Clean and Jerk
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean and Split Jerk
Finisher (Checkmark)
3 Sets
15 Elbow on Knee Dumbbell External Rotation @7-8/10 RPE
15 Scapular Wall Slides @7-8/10 RPE
10 Trap 3 Raises @7-18/10 RPE
*Rest 60-90 seconds between sets.
*Log weights in notes.
Athletes Notes
Dumbbell External Rotations
Serratus Wall Slide
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 Quad Smash
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.