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)
5:00-7:00 AMRAP
:15 High Knees
:30 Arm Circles
5 (each side) Worlds Greatest Stretch
10 Air Squats
5 Inchworm to Push Up
Athletes Notes
High Knees
Big Arm Circles
World’s Greatest Stretch
Air Squats
Inchworm to Pushup
()
Colossus (AMRAP – Rounds and Reps)
20 minute AMRAP
20 alt Bodyweight Box Step Overs (24/20)
10 alt Hang Power Clean + Shoulder to Overhead
30 alt Bodyweight Walking Lunges
10 alt Hang Power Clean + Shoulder to Overhead
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many rounds and reps are completed in 20:00. 1 Round = 70 reps.
Workout Flow
On a 20:00 clock, accumulate as many rounds and reps as possible of:
20 alternating box step overs
10 alternating hang power clean + S2OH
30 alternating bodyweight walking lunges
10 alternating hang power clean + S2OH
Demo videos
Box Step Over
Bodyweight Walking Lunge
Alternating Single Dumbbell Hang Clean and Jerk – can do push press or push jerk
Scaling
20 minute AMRAP
20 alt Bodyweight Box Step Overs (24/20)
10 alt Hang Power Clean + Shoulder to Overhead
30 alt Bodyweight Walking Lunges
10 alt Hang Power Clean + Shoulder to Overhead
*Dumbbell (1×35/20 or lighter) or Backpack