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)
2-3 Rounds
15 High Knees
10 Arm Circles Forward & Back
5/side Samson Stretch
10 Glute Bridges
10 Air Squats
10 Inchworm to Push Up
8 Alternating Step Ups (onto workout box)
6 No Jump Burpees
Athletes Notes
High Knees
Big Arm Circles
Samson Lunge
Glute Bridges
Air Squats
Inchworm to Pushup
Box Step Up
No Jump Burpee
()
Final Climb (5 Rounds for reps)
EMOM 20
minute 1: Air Squat
minute 2: Box Jump Over (24/20) or Broad Jump
minute 3: Max Distance Run or alternating rounds of Jumping Jacks and High Knees
minute 4: Rest
Athletes Notes
Score
This workout is scored on max distance run or max jumping jacks + high knees.
–If doing jumping jacks + high knees, every jumping jack or 2 high knees = 1m of running.
Workout Flow
0:00-1:00: Max Air Squat
1:00-2:00: Max Box Jump Over
2:00-3:00: Max Distance Run
3:00-4:00: Rest
Repeat this sequence until 20:00 is up (the last minute will be rest!).
Demo videos
Air Squats
Box Jump Over
Broad Jump
Jumping Jacks
High Knees
Scaling
None