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 rounds:
10 Arm Circles
10 Scap Push Up
10 Glute Bridge
8 Quadruped Shoulder Taps
8 Bird Dogs
10 Air Squats
Athletes Notes
Big Arm Circles
Scap Only Push Up
Glute Bridges
Quadruped Shoulder Taps
Birddog
Air Squats
()
Strength (Checkmark)
3 sets
10/leg 1&1/4 Goblet Bulgarian Split Squats*
-rest 1:00-
20 Burpee Pull Up or 20 alt Renegade Rows or 20/arm 3 Point Backpack Row
-rest 3:00-
*Dumbbell(1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
10x 1&1/4 Goblet Bulgarian Split Squats – right leg
10x 1&1/4 Goblet Bulgarian Split Squats – left leg
-rest 1:00-
20 Burpee Pull Up
-rest 3:00-
10x 1&1/4 Goblet Bulgarian Split Squats – right leg
10x 1&1/4 Goblet Bulgarian Split Squats – left leg
-rest 1:00-
20 Burpee Pull Up
-rest 3:00-
10x 1&1/4 Goblet Bulgarian Split Squats – right leg
10x 1&1/4 Goblet Bulgarian Split Squats – left leg
-rest 1:00-
20 Burpee Pull Up
Demo videos
One and One Quarter Rear Foot Elevated Double Dumbbell Split Squat
One and One Quarter Rear Foot Elevated Backpack Back Pack Split Squat
Burpee Pull Up
Dumbbell Single Arm Renegade Row
3-point Single Arm Backpack Row
Tempo Single DB Bulgarian Split Squat
Scaling
3 sets
8/leg Goblet Bulgarian Split Squats
-rest 1:00-
15 alt Renegade Rows or 20/arm 3 Point Backpack Row
-rest 3:00-
*Dumbbell (1×35/20 or lighter) or Backpack
Bonus Work (5 Rounds for reps)
5 sets for max reps
:30 work/:30 rest
Hollow Body Russian Twist
Athletes Notes
Score
This workout is scored on total reps each set.
Workout Flow
0:00-:30 Hollow Body Russian Twist
:30-1:00 rest
1:00-1:30 Hollow Body Russian Twist
1:30-2:00 rest
2:00-2:30 Hollow Body Russian Twist
2:30-3:00 rest
3:00-3:30 Hollow Body Russian Twist
3:30-4:00 rest
4:00-4:30 Hollow Body Russian Twist
Demo videos
Hollow Russian Twist
Scaling
None