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 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog
Athletes Notes
Dynamic Squat Stretch
Butt Kicks
High Knees
Push Up to Downward Dog
()
Death Valley (3 Rounds for distance)
3 sets (one set every 6:00)
20 Single Arm Devil Press (1×50/35) or Backpack Burpee Deadlift
Max Distance Run or Skater Jumps – increasing effort each set
*For scoring purposes, every 1 skater jump = 10m run
Athletes Notes
Demo Videos
Single Arm Dumbbell Devil Press Explanation
Burpee Backpack Deadlift
Skater Side Jumps
Workout Flow
0:00-6:00
20 single arm devil press (alternating arms)
Max distance run
6:00-12:00
20 single arm devil press (alternating arms)
Max distance run
12:00-18:00
20 single arm devil press (alternating arms)
Max distance run
Scaling
3 sets (one set every 6:00)
20 Single Arm Devil Press (1×35/20) or Backpack Burpee Deadlift
Max Distance Run or Skater Jumps – increasing effort each set