Clinch Valley CrossFit – Burgener Strength – CVCF
()
Scaling and Substitution Document (No Measure)
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
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
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Successory (Checkmark)
3 Sets
3 x (1 Hang Dumbbell Snatch + 1 Single Arm Overhead Squat) (each arm)
5 Barbell Back Rack Jumping Bulgarian Split Squat (each leg)
:30 Palms Down Banded Pull Apart
:30 Palms Up Banded Pull Apart
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Hang Dumbbell Snatch + Single Arm Overhead Squat
Jumping Bulgarian Split Squat – with barbell in back rack position
Banded Pull Apart Palms Down
Banded Pull Apart Palms Up
Clean and Jerk (Weightlifting Variable Reps & Sets)
3 Minute EMOM
1 Clean + 2 Split Jerk @75% 1RM Clean and Jerk
-Directly Into-
3 Minute EMOM
1 Clean + 2 Split Jerk @80-85% 1RM Clean and Jerk
-Directly Into-
3 Sets (Every 1:30-2:00)
1 Clean + 2 Split Jerk @85-90% 1RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Squat Clean and Split Jerk
Superset (Checkmark)
3 Sets
3x (2 Wall Walk + 3 Wall Facing HSPU OR :15 Handstand Hold)
5 Supinated Grip Bent Over Barbell Row @8.5-9/10 RPE”
*Rest as needed between sets.
Athletes Notes
Wall Walk + Wall Facing HSPU
Wall Facing Handstand Hold
Barbell Supinated Bent Over Row
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
*Rest as needed between movements.
Athletes Notes
Shoo the Cat
Posterior Shoulder Smash