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 Balance (Weightlifting Variable Reps & Sets)
8 Minute EMOM
1 Snatch Balance
*Build to a tough single for the day
Athletes Notes
Snatch Balance
Clean and Jerk (Weightlifting Variable Reps & Sets)
4 Sets
1.1 Clean & Jerk @85+% 1RM Clean and Jerk
-rest 20 seconds between cluster reps and 2-3 minutes between sets-
*Note: One cluster set is 1 C&J, rest 20 sec, 1 C&J. Rest 2-3 min and repeat for remaining sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean and Split Jerk
Shoulder Health (Checkmark)
3 Sets
12-15 Prone Y Raises
12-15 Banded External Rotations (per side)
10-12 Tempo Push Ups w/Scap Protraction at the top
-rest 60 seconds between sets-
*Tempo on push ups is 2020: 2 sec down, no pause, 2 sec up, no pause
Athletes Notes
Prone Y Raise
Banded External Rotation
Push Up with Protraction