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
Power Clean (Weightlifting Variable Reps & Sets)
4 Sets
1.1.1.1.1 Power Clean @8-8.5/10 RPE
*Rest 15 seconds between each rep and 2 minutes between sets.
*Note: Each cluster complex set is 1 power clean, rest 15 sec, 1 power clean, rest 15 sec, 1 power clean, rest 15 sec, 1 power clean, rest 15 sec, 1 power clean. Rest 2 min b/t sets.
Athletes Notes
Power Clean
Push Press + Push Jerk + Jerk (Weightlifting Variable Reps & Sets)
5 Sets
3 Push Press + 2 Push Jerk + 1 Split Jerk @6/10 RPE
*Rest 2 minutes between sets.
Athletes Notes
Push Press + Push Jerk + Split Jerk
Optional Successory Work (Checkmark)
3 Sets
3 Kettlebell Front Rack Box Step Ups (per leg, 20in) @9.5/10 RPE – HEAVY
-Rest 20 seconds-
20 Weighted Box Step Up (2×50/35, 20in)
*Rest 2-3 minutes between sets.
*Log weights in notes.
Athletes Notes
Double Kettlebell Front Rack Box Step Up
Double Dumbbell Box Step Up