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 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)
6 Sets
1.1 Below Knee Pause Squat Snatch + 2 Tempo Overhead Squat @ 75-80% 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, 2 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 below knee
Overhead Squat – done at tempo.
Bottom-Up Single Arm Standing KB Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
3 Sets
5 Standing Single Arm Bottoms Up Kettlebell Overhead Press (each arm) @5/10 RPE
*Rest 30 seconds between arms.
**Rest as needed between sets.
Athletes Notes
Single Arm KB Bottoms Up Press
Core Finisher (Checkmark)
3 Rounds (For Quality)
10 Strict Toes to Bar
30 second Side Plank (each side)
10 Weighted Hip Extensions
15 V-Ups
*Log weights in notes.
Athletes Notes
Strict Toes to Bar
Side Plank
Front Loaded Hip Extensions
V-Ups
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Alternating Calf Stretch
1:00 Birddog
*Rest as needed between sides, movements and sets.