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 + Snatch (Weightlifting Variable Reps & Sets)
6 Sets
1 Pause Below Knee Squat Snatch
-rest 15 seconds-
1 Squat Snatch
-rest 2 minutes after each set-
*Sets 1-3 @78-81%, Sets 4-6 @81-84% 1RM Snatch
**Pause below knee for 2 sec on first rep of each set
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Below Knee Pause Snatch
Squat Snatch
Tempo Single Arm Dumbbell Strict Press (3 Rounds for weight)
3 Sets
AMRAP Unbroken Single Arm Dumbbell Strict Press (each side) @8+/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause)
**Rest 1 minute between sides and sets
Athletes Notes
Single Arm Seated Dumbbell Strict Press – can be seated or standing
Optional Core Finisher (Checkmark)
3 Sets
12 Strict Toes to Bar
12 V Ups
12 Hip Extension
100ft Heavy Farmers Carry
*Rest 60 seconds between sets.
*Log weights in notes.
Athletes Notes
Strict Toes to Bar
V-Ups
Barbell Back Rack Hip Extensions
Double Dumbbell Farmer’s Carry