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
Snatch (Weightlifting Variable Reps & Sets)
Wave 1:
3 Sets
1 Snatch @77-82% 1RM Snatch
*add 5-10lb after each make
*rest 60 sec b/t lifts
-rest 2-3 min-
Wave 2:
3 Sets
1 Snatch @79-84% 1RM Snatch
*add 5-10lb after each make
*rest 60 sec b/t lifts
-rest 2-3 min-
Wave 3:
3 Sets
1 Snatch @81-88% 1RM Snatch
*add 5-10lb after each make
*rest 60 sec b/t lifts
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Snatch
Clean Pull (Weightlifting Variable Reps & Sets)
3 Sets
3 Clean Pull @90+% 1RM Clean
*Rest 2 minutes between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull
Shoulder Health (Checkmark)
3 Sets
12-15 Banded Face Pulls
10-12 Powell Raises (per side)
20-30 second Side Lying External Rotation Hold (per side)
*Rest 60 seconds between sets.
*Log weights in notes.
Athletes Notes
Banded Face Pulls
Powell Raise
Side Lying Banded External Rotation – hold at top position for 20-30 sec
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Chest Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.