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
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Pause Snatch + Snatch (Weightlifting Variable Reps & Sets)
6 Sets
1 Below Knee Pause Squat Snatch
-rest 15 seconds-
1 Squat Snatch
*Rest 2 minutes between sets.
*Sets 1-3 @80-83%, Sets 4-6 @82-86% 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
Successory Work (Checkmark)
3 Sets
5 Kettlebell Hanging Tempo Overhead Squat (each arm) @7/10 RPE
*Tempo is 3331 (3 seconds down, 3 second pause, 3 seconds up, 1 second pause before next rep)
-rest 45 seconds-
7 Kettlebell Goblet Hold Weighted Step Ups (each leg) @7/10 RPE
-rest 90 seconds between sets-
*Log weights in notes.
Athletes Notes
Tempo Kettlebell Hanging Overhead Squat
Kettlebell Goblet Hold Step Ups
Core Finisher (Checkmark)
3 Rounds
20 GHD Sit Ups or V-Ups
15 Hip Extensions or Supermans
20 Second Sorenson Hold or Superman Hold
-rest 60 seconds between sets-
Athletes Notes
GHD Sit Up
V-Ups
GHD Hip Extension
Supermans
Sorenson Hold
Superman Hold