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 Alternating Shoulder Flexion
1 Minute Active Frog
Get full GOWOD Protocol Premium
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
Heaving Snatch Balance + Overhead Squat (Weightlifting Variable Reps & Sets)
6 Sets (new set every 90 seconds)
2 Heaving Snatch Balance + 2 Overhead Squat @8+/10 RPE
*Rest as needed between sets.
Athletes Notes
Heaving Snatch Balance
Overhead Squat
Elevator Strict Press (Weightlifting Variable Reps & Sets)
4 Sets
3 Elevator Strict Press @8.5/10 RPE
-rest 2 minutes between sets-
1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders
Athletes Notes
Strict Press
note: 1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders
Optional Core Finisher (Checkmark)
3 Sets (for quality)
15-20 Weighted GHD Sit Ups (20/14)
100ft Farmers Carry @9/10 RPE
20 Second Front Tuck Lever Hold on Pull Up Bar
*Rest 2 minutes between sets.
*Log weights in notes. This piece is not for time.
Athletes Notes
Med Ball GHD Sit Up
Double Dumbbell Farmer’s Carry
Front Tuck Lever Hold on Bar
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 Rig QL Stretch
*Rest as needed between sides, movements and sets.