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
:30 Jumping Jacks
:30 Bodyweight Good Mornings
:30 Glute Bridges
:30 Deadbugs
:30 Alt Reverse Lunge
:30 World’s Greatest Stretch
:30 Hip Circles
Athletes Notes
Jumping Jacks
Bodyweight Good Morning
Glute Bridges
Deadbug
Reverse Lunge
World’s Greatest Stretch
Hip Circles
()
Hero Work (Checkmark)
4 sets
24 Dumbbell Russian Swing (2×50/35) or Backpack Russian Swing
-rest :30-
24 alt Top Down Glute Bridge Dumbbell Floor Press (2×50/35) OR 16 Walking Push Up
-rest :30-
24 alt Single Leg V-Ups
-rest 2:00 b/t sets-
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
24 Russian Swings
-rest :30-
24 alt Top Down Glute Bridge Floor Press
-rest :30-
24 alt Single Leg V-Ups
-rest 2:00-
24 Russian Swings
-rest :30-
24 alt Top Down Glute Bridge Floor Press
-rest :30-
24 alt Single Leg V-Ups
-rest 2:00-
24 Russian Swings
-rest :30-
24 alt Top Down Glute Bridge Floor Press
-rest :30-
24 alt Single Leg V-Ups
-rest 2:00-
24 Russian Swings
-rest :30-
24 alt Top Down Glute Bridge Floor Press
-rest :30-
24 alt Single Leg V-Ups
Demo videos
Double Dumbbell Russian Swings
Backpack Russian Swings
Glute Bridge Dumbbell Floor Press
Walking Push Up
Alternating Leg V Ups
Scaling
4 sets
20 Russian Swing (2×35/20) Or Backpack Russian Swing
-rest :30-
20 alt Top Down Glute Bridge Dumbbell Floor Press (2×35/20) or 12 Walking Push Up
-rest :30-
20 Tuck Ups
-rest 2:00 b/t sets-