Announcements
ALL members need to be signed in to Wodify. Additionally, if you are using our gym, you need to have an active membership. We offer many varieties of memberships to accommodate budgets, however free can’t be one of them.Additionally, as of today We will need a 30 day notice for cancellation. Thanks for understanding. – Joey
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 + Clean (Weightlifting Variable Reps & Sets)
5 Sets
1.1 Power Clean + 1 Squat Clean @9/10 RPE
*Rest 15 seconds between cluster reps and 2 minutes between sets.
*Note: Each cluster complex set is 1 Power Clean, rest 15 seconds, 1 Power Clean, 1 Squat Clean, rest 2 minutes and repeat.
Athletes Notes
Power Clean
Squat Clean
Split Jerk (Weightlifting Variable Reps & Sets)
3 Sets
5 Split Jerk @8/10 RPE
*Rest 2 minutes between sets.
**Build to a tough set of 5 by the last set.
Athletes Notes
Split Jerk
Quad Finisher (Checkmark)
2 Sets
10 Dumbbell Suitcase Split Squat (each side) – no lock at top, constant tension/movement @8/10 RPE
-rest 1 minute-
12-15 Banded Seated Leg Extension @8/10 RPE
-rest as needed between sets-
*Log weights in notes.
Athletes Notes
Double Dumbbell Split Squat
Banded Seated Leg Extension