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 No Jump Rope Jump
10 Wrist Stretch
5 Inchworm to Push Up
10 Glute Bridge Reach
10 Air Squat
10 Plank Shoulder Taps
Athletes Notes
No Jump Rope Jump
Wrist Stretches
Inchworm to Push Up
Heel Taps (aka Glute Bridge Reach)
Air Squats
Plank Shoulder Taps
()
12th Man (3 Rounds for time)
3 sets
4 Burpee Box Jump Over (24/20) or Burpee Broad Jump
16 alt DB Snatch (50/35) or Backpack Ground to Overhead
4 Burpee Box Jump Over (24/20) or Burpee Broad Jump
-rest 2:00-
3 Burpee Box Jump Over (24/20) or Burpee Broad Jump
12 alt DB Snatch (50/35) or Backpack Ground to Overhead
3 Burpee Box Jump Over (24/20) or Burpee Broad Jump
-rest 1:30-
2 Burpee Box Jump Over (24/20) or Burpee Broad Jump
10 alt DB Snatch (50/35) or Backpack Ground to Overhead
2 Burpee Box Jump Over (24/20) or Burpee Broad Jump
-rest 1:00 b/t sets-
Athletes Notes
Demo Videos
Box Jump Over
Burpee Broad Jump
Dumbbell Snatch
Backpack Ground to Overhead
Workout Flow
4 Burpee Box Jump Over
16 alt DB Snatch
4 Burpee Box Jump Over
-rest 2:00-
3 Burpee Box Jump Over
12 alt DB Snatch
3 Burpee Box Jump Over
-rest 1:30-
2 Burpee Box Jump Over
10 alt DB Snatch
2 Burpee Box Jump Over
-rest 1:00-
4 Burpee Box Jump Over
16 alt DB Snatch
4 Burpee Box Jump Over
-rest 2:00-
3 Burpee Box Jump Over
12 alt DB Snatch
3 Burpee Box Jump Over
-rest 1:30-
2 Burpee Box Jump Over
10 alt DB Snatch
2 Burpee Box Jump Over
-rest 1:00-
4 Burpee Box Jump Over
16 alt DB Snatch
4 Burpee Box Jump Over
-rest 2:00-
3 Burpee Box Jump Over
12 alt DB Snatch
3 Burpee Box Jump Over
-rest 1:30-
2 Burpee Box Jump Over
10 alt DB Snatch
2 Burpee Box Jump Over
Scaling
3 sets
4 Burpee Box Step Over (24/20) or Burpee Tuck Jump
16 alt DB Snatch (35/20) or Backpack Ground to Overhead
4 Burpee Box Step Over (24/20) or Burpee Tuck Jump
-rest 2:00-
3 Burpee Box Step Over (24/20) or Burpee Tuck Jump
12 alt DB Snatch (35/20) or Backpack Ground to Overhead
3 Burpee Box Step Over (24/20) or Burpee Tuck Jump
-rest 1:30-
2 Burpee Box Step Over (24/20) or Burpee Tuck Jump
10 alt DB Snatch (35/20) or Backpack Ground to Overhead
2 Burpee Box Step Over (24/20) or Burpee Tuck Jump
-rest 1:00 b/t sets-