Crossfit Lillington – Mayhem Affiliate – At Home
Moms Mods and Scaling/Sub Documents (No Measure)
*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view
*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
Warm Up (No Measure)
5:00-7:00 AMRAP
:15 High Knees
:30 Arm Circles
5 (each side) Worlds Greatest Stretch
10 Air Squats
5 Inchworm to Push Up
Athletes Notes
High Knees
Big Arm Circles
World’s Greatest Stretch
Air Squats
Inchworm to Pushup
()
Fjallraven (4 Rounds for reps)
2 sets
1:30 AMRAP
20 Push Ups
Max Russian Swings* in the time remaining
-rest 1:30-
1:30 AMRAP
20 Russian Swings*
Max Push Ups in the time remaining
-rest 1:30 b/t sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many Russian swings and push ups you complete in each set. Only score the max reps.
Workout Flow
0:00-1:30
20 Push Ups
Max Russian Swings
1:30-3:00
Rest
3:00-4:30
20 Russian Swings
Max Push Ups
4:30-6:00
Rest
6:00-7:30
20 Push Ups
Max Russian Swings
7:30-9:00
Rest
9:00-10:30
20 Russian Swings
Max Push Ups
Demo videos
Push Ups
Backpack Russian Swings
Double Dumbbell Russian Swings
Scaling
2 sets of each
1:30 AMRAP
20 Push Ups
Max Russian Swings in the time remaining
-rest 1:30-
1:30 AMRAP
20 Russian Swings
Max Push Ups in the time remaining
-rest 1:30-
*Dumbbell (2×35/25) or Backpack
Extra Work (Checkmark)
Side Plank Leg Raise
Accumulate 30 reps/side in the least amount of sets w/ 2sec pause at the top of each set
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
Accumulate 30 Side Plank Leg Raises in as few sets as possible on left side.
Pause 2 sec at the top of each rep.
Repeat on right side.
Demo videos
Side Plank Leg Raise
Scaling
None