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
()
Zeus’ Bolt (Time)
For Time
25 Strict Push Up Burpee
50 Tuck Ups
75 Air Squats
150 Double Unders
75 Air Squats
50 Tuck Ups
25 Strict Push Up Burpee
Athletes Notes
Score
This workout is scored on how quickly you complete the work.
Workout Flow
As quickly as possible, perform
25 Strict Push Up Burpee
50 Tuck Ups
75 Air Squats
150 Double Unders
75 Air Squats
50 Tuck Ups
25 Strict Push Up Burpees
Demo videos
Strict Burpee
Tuck Ups
Air Squats
Double Under
Scaling
For Time
25 Burpee
40 Modified Tuck Ups
60 Air Squats
200 Single Unders
60 Air Squats
50 Modified Tuck Ups
25 Burpee