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:
10 Arm Circles (each way)
5 Inchworm to Push Up
20 Glute Bridge March
10 Scap Push Ups
Athletes Notes
Big Arm Circles
Inchworm to Pushup
Glute Bridge March
Scap Only Push Up
()
Sooner Schooner (Time)
For Time
100 Dumbbell Push Ups (or Push Ups)
-every time you break, complete 20 alt Death March (2×50/35 or backpack)
Athletes Notes
Demo Videos
Dumbbell Push Ups
Push Ups
Double Dumbbell Death March
Workout Flow
As quickly as possible, complete
100 Dumbbell Push Ups
-do 20 DB Death March every time you take a break-
Scaling
For Time
50 Dumbbell Push Ups
-every time you break, complete 20 alt Death March (2×35/20 or backpack)
Boomer Core (2 Rounds for reps)
8 rounds for max total reps
:20 Weighted Straight Leg Sit Up (50/35 or backpack)
:10 rest
-rest 2:00-
8 rounds for max total reps
:20 Flutter Kicks (each leg is 1 rep)
:10 rest
Athletes Notes
Demo Videos
Dumbbell Straight Leg Sit Ups
Backpack Straight Leg Sit Up
Flutter Kicks
Workout Flow
:20 Weighted Straight Leg Sit Up / :10 rest
:20 Weighted Straight Leg Sit Up / :10 rest
:20 Weighted Straight Leg Sit Up / :10 rest
:20 Weighted Straight Leg Sit Up / :10 rest
:20 Weighted Straight Leg Sit Up / :10 rest
:20 Weighted Straight Leg Sit Up / :10 rest
:20 Weighted Straight Leg Sit Up / :10 rest
:20 Weighted Straight Leg Sit Up / :10 rest
-rest 2:00-
:20 Flutter Kicks / :10 rest
:20 Flutter Kicks / :10 rest
:20 Flutter Kicks / :10 rest
:20 Flutter Kicks / :10 rest
:20 Flutter Kicks / :10 rest
:20 Flutter Kicks / :10 rest
:20 Flutter Kicks / :10 rest
:20 Flutter Kicks / :10 rest
Scaling
8 rounds for max total reps
:20 Straight Leg Sit Up
:10 rest
-rest 2:00-
8 rounds for max total reps
:20 Flutter Kicks or Modified Flutter Kick (each leg is 1 rep)
:10 rest