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)
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 Power Clean (Weightlifting Variable Reps & Sets)
5 Sets
1.1.1 Pause Power Clean @8.5/10 RPE
-rest 20 seconds between each rep and 2 minutes between sets-
*Note: each cluster set is 1 rep, rest 20 sec, 1 rep, rest 20 sec, 1 rep. Rest 2 min b/t sets.
**Pause for 1 second at knee on each rep.
Athletes Notes
Pause at Knee Power Clean
Push Jerk (Weightlifting Variable Reps & Sets)
3 Sets
5 Push Jerk
*Rest 2 minutes between sets.
**Start at 8/10 RPE and build to a tough set of 5 by the last set.
Athletes Notes
Push Jerk
Optional Successory Work (Checkmark)
3 Sets
12-16 Front Rack Barbell Walking Lunge Steps @8.5-9+/10 RPE
-rest 30 seconds-
20 Weighted Calf Raises @8.5-9+/10 RPE
-rest 90-120 seconds between sets-
*Lunge should be at least 10lb heavier than two weeks ago – push this.
*Log weights in notes.
Athletes Notes
Barbell Front Rack Walking Lunge
Double DB Calf Raise
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Wall Jefferson Curl
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.