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
()
Rocky Top (4 Rounds for distance)
For Max Distance (2-2-2-3 Intervals)
50 Double Unders or Penguin Hops
15 Power Clean (2×50/35 or backpack)
Max distance Farmer Carry (2×50/35 or backpack)
-rest 2:00 between intervals-
Athletes Notes
Demo Videos
Double Unders
Penguin Hops
Dumbbell Power Clean
Backpack Power Clean and Jerk (no jerk)
Double Dumbbell Farmer Carry
Backpack Farmer Carry
Workout Flow
0:00-2:00
50 Double Unders
15 Power Cleans
Max distance Farmer Carry
2:00-4:00
Rest
4:00-6:00
50 Double Unders
15 Power Cleans
Max distance Farmer Carry
6:00-8:00
Rest
8:00-10:00
50 Double Unders
15 Power Cleans
Max distance Farmer Carry
10:00-12:00
Rest
12:00-15:00
50 Double Unders
15 Power Cleans
Max distance Farmer Carry
Scaling
For Max Distance (2-2-2-3 Intervals)
50 Single Unders or Penguin Hops
15 Power Clean (2×35/20 or backpack)
Max distance Farmer Carry (2×35/20 or backpack)
-rest 2:00 between intervals-