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 AMRAP
10 No Push Up Burpees
20 Penguin Hops
8 Reverse Lunge to Air Squat
:20 Plank Hold
Athletes Notes
No Push Up Burpee
Penguin Hops
Reverse Lunge + Air Squat
High Plank Hold
()
Hyperlite (2 Rounds for reps)
2 sets
AMRAP 10
2 Wall Walk or 10 Push Up with alt Shoulder Taps
10 alt Dumbbell Snatch (1×50/35) or 10 Backpack Ground to Overhead
30 Double Unders or Penguin Hops
-rest 5:00 between sets-
Athletes Notes
Score
This workout is scored on how many rounds and reps completed.
Workout Flow
0:00-10:00
Complete as many rounds/reps as possible of:
2 Wall Walk
10 alt Dumbbell Snatch
30 Double Unders
10:00-15:00
Rest
15:00-25:00
Complete as many rounds/reps as possible of:
2 Wall Walk
10 alt Dumbbell Snatch
30 Double Unders
Demo videos
Wall Walk
Push Up with Single Arm Shoulder Tap
Dumbbell Snatch
Backpack Ground to Overhead
Double Under
Penguin Hops
Scaling
2 sets
AMRAP 10
2 Wall Walk or 10 Push Up with alt Shoulder Taps
10 alt Dumbbell Snatch (1×35/25) or 10 Backpack Ground to Overhead
30 Penguin Hops
-rest 5:00 between sets-