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)
1 Set:
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up
2 Sets:
5 Squat Jumps
5 Broad Jumps
5 Push Ups
Athletes Notes
Jumping Jacks
High Knees
Big Arm Circles
Inchworm to Pushup
Jumping Air Squat
Broad Jump
Push Up
()
Burnout Drill (3 Rounds for reps)
10 sets
:15 Single Arm Dumbbell Snatch (50/35) or Jumping Lunges (Bodyweight)
:15 rest
-rest 2:30-
10 sets
:15 No Push Up Burpee
:15 rest
-rest 2:30-
10 sets
:15 Sprint for distance OR Double Unders OR Skater Side Jumps
:15 rest
Athletes Notes
Score
This workout is scored by total reps in each of the three sets.
Workout Flow
:15 Single Arm DB Snatch left side / :15 rest
:15 Single Arm DB Snatch right side / :15 rest
:15 Single Arm DB Snatch left side / :15 rest
:15 Single Arm DB Snatch right side / :15 rest
:15 Single Arm DB Snatch left side / :15 rest
:15 Single Arm DB Snatch right side / :15 rest
:15 Single Arm DB Snatch left side / :15 rest
:15 Single Arm DB Snatch right side / :15 rest
:15 Single Arm DB Snatch left side / :15 rest
:15 Single Arm DB Snatch right side / :15 rest
-rest 2:30-
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
-rest 2:30-
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
Demo videos
Dumbbell Snatch
Jumping Lunge
No Push Up Burpee
Double Under
Skater Side Jumps
Scaling
10 sets
:15 Single Arm Dumbbell Snatch (35/20) or Jumping Lunges (Bodyweight)
:15 rest
-rest 2:30-
10 sets
:15 No Push Up Burpee
:15 rest
-rest 2:30-
10 sets
:15 Sprint for distance OR Single Unders OR Skater Side Jumps
:15 rest