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 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog with Pause
5 Bodyweight Single Leg RDLs (each)
*Pause 2 seconds in downward dog
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog
Bodyweight Single Leg RDL
()
Firestorm (3 Rounds for reps)
3 sets @ consistent effort
4 minute AMRAP
8 Power Clean (2×50/35 or backpack)
4 Box Jump (24/20) or Jumping Squats
8 Push Press (2×50/35 or backpack)
4 Box Jump (24/20) or Broad Jump
-rest 2:00 between sets-
Athletes Notes
Score
This workout is scored on total reps completed. One round = 24 reps.
Workout Flow
On a 4:00 clock, complete as many rounds/reps as possible of:
8 Power Clean
4 Box Jumps
8 Push Press
4 Box Jumps
-rest 2:00-
On a 4:00 clock, complete as many rounds/reps as possible of:
8 Power Clean
4 Box Jumps
8 Push Press
4 Box Jumps
-rest 2:00-
On a 4:00 clock, complete as many rounds/reps as possible of:
8 Power Clean
4 Box Jumps
8 Push Press
4 Box Jumps
Demo videos
Dumbbell Power Clean
Backpack Hang Power Cleans
Box Jump
Jumping Squats
Dumbbell Push Press
Backpack Push Press
Broad Jump
Scaling
3 sets @ consistent effort
4 minute AMRAP
8 Power Clean (2×35/20 or Backpack)
4 Box Jump (24/20) or Jumping Squats
8 Push Press (2×35/20) or Backpack
4 Box Jump (24/20) or Broad Jump
-rest 2:00 between sets-