Clinch Valley CrossFit – Burgener Strength – CVCF
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)
Optional Activate by GOWOD
1 Minute Full T Hip Opener
1 Minute Roll Over To V Sit
Get full GOWOD Protocol (Premium)
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
Squat Clean + Front Squat (Weightlifting Variable Reps & Sets)
6 Sets (new set every 2 minutes)
1 Squat Clean + 2-3 Front Squats @65% of 1RM Clean
*Technique and speed focused.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean + Front Squat + Power Clean – omit power clean
Clean Pull
20 Sets (new set every 30 seconds)
1 Clean Pull @100-105% 1RM Clean
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull
Pause Split Jerk (Weightlifting Variable Reps & Sets)
6 Sets (new set every 90 seconds)
2 Pause Split Jerk
*Pause for 1 second in both the dip and the catch position.
**Building from 45-75% over the 6 sets and keep it feeling light/fast/technical.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Split Jerk
Accessory Work (Checkmark)
3 Sets
5 Pressing Split Jerk (moderate)
15-20 Standing Banded Tricep Extensions (push downs)
*Rest as needed between sets.
*Log weights in notes.
Athletes Notes
Press in Split
Banded Tricep Extensions
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Wall Jefferson Curl
1:00 Banded Hip Internal Rotations
*Rest as needed between sides, movements and sets.