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)
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
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
Snatch (Weightlifting Variable Reps & Sets)
For time:
4 Snatch @ 80% of 1RM
4 Snatch @ 80% (plus 10/5# for male/female)
4 Snatch @ 80% (plus 15/10# for male/female)
4 Snatch @ 80% (plus 20/15# for male/female)
-rest as needed-
*Log time in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Snatch
Clean and Jerk (Weightlifting Variable Reps & Sets)
For time:
4 Clean & Jerk @ 80% of 1RM
4 Clean & Jerk @ 80% (Plus 10/5# for male/female)
4 Clean & Jerk @ 80% (Plus 15/10# for male/female)
4 Clean & Jerk @ 80% (Plus 20/15# for male/female)
-rest as needed-
*Log time in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean and Split Jerk
Cool Down (Checkmark)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Leaning Tricep Stretch
*Rest as needed between sides, movements and sets.