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)
7:00 AMRAP
30 seconds Jumping Jacks
10 Inchworm to Push Up
10 Air Squats
10 Glute Bridges
10 Scap Push Ups
5 Slow X Jump (no jump)
Athletes Notes
Jumping Jacks
Inchworm to Pushup
Air Squats
Glute Bridges
Scap Only Push Up
X-Jumps No Jump
()
Touchdown Jesus (Time)
For Time
30 Front Squats (1×50/35 or backpack) or Squat Jumps
20 Strict Chin Up or Bent Over Supinated Row (2×50/35 or backpack)
40 Goblet Squats (1×50/35 or backpack) or 1-¼ Air Squats
20 Strict Chin Up or Bent Over Supinated Row (2×50/35 or backpack)
50 Air Squats
Athletes Notes
Demo Videos
Dumbbell Front Squats
Backpack Front Squat
Jumping Air Squat
Chin Ups
Dumbbell Goblet Squat
Supinated Grip DB Row
Backpack Goblet Squat
Supinated Backpack Bent Over Row
1 and ¼ Air Squat
Air Squats
Workout Flow
As quickly as possible, complete:
30 Front Squats
20 Chin Ups
40 Goblet Squats
20 Chin Ups
50 Air Squats
Scaling
For Time
30 Front Squats (1×35/20 or backpack) or Squat Jumps
20 Banded Chin Up or Bent Over Supinated Row (2×35/20 or backpack)
40 Goblet Squats (1×35/20 or backpack) or 1-¼ Air Squats
20 Banded Chin Up or Bent Over Supinated Row (2×35/20 or backpack)
50 Air Squats