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
Burgener Warm up Snatch – (3-5 reps at each position)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
Skill Transfer Exercises Snatch – (3-5 reps at each position)
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Pause Snatch + Snatch (Weightlifting Variable Reps & Sets)
6 Sets
Below Knee Pause Squat Snatch
-Rest 15 seconds-
Squat Snatch
*Rest 2 minutes after each set.
**Each set at 78-81% 1RM Snatch.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Below Knee Pause Snatch
Squat Snatch
Elevator Strict Press (Weightlifting Variable Reps & Sets)
4 Sets
4 Elevator Strict Press @8.5+/10 RPE
*1 Rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders.
**Rest 2 minutes between sets.
Athletes Notes
Strict Press
note: 1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders
Optional Core Finisher (Checkmark)
6 Rounds
100ft HEAVY Single Arm Farmers Carry
30 Sec Side Plank on Elbow
*Rest as needed between sets.
**Note: Round one will be a left arm farmers carry and a right side plank, then round two will be a right arm farmers carry and left side plank. Alternate back and forth until you complete 6 total rounds, 3 per side.
*Log weights in notes.
Athletes Notes
Single Dumbbell Farmers Carry – aka Suitcase Carry
Forearm Side Plank