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)
1 Set:
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up
2 Sets:
5 Squat Jumps
5 Broad Jumps
5 Push Ups
Athletes Notes
Jumping Jacks
High Knees
Big Arm Circles
Inchworm to Pushup
Jumping Air Squat
Broad Jump
Push Up
()
Mount Mitchell (Checkmark)
EMOM x 18
Minute 1: 5 Wall Walk or :50 Plank Shoulder Taps
Minute 2: 15 Box Jump
Minute 3: 15 Burpee
Minute 4: 20 Air Squat
Minute 5: 20 Abmat Sit Up
Minute 6: Rest
Athletes Notes
Demo Videos
Wall Walk
Plank Shoulder Taps
Box Jump
Burpee
Air Squats
Sit Ups
Workout Flow
0:00-1:00: 5 Wall Walk
1:00-2:00: 15 Box Jumps
2:00-3:00: 15 Burpees
3:00-4:00: 20 Air Squats
4:00-5:00: 20 Sit Ups
5:00-6:00: Rest
6:00-7:00: 5 Wall Walk
7:00-8:00: 15 Box Jumps
8:00-9:00: 15 Burpees
9:00-10:00: 20 Air Squats
10:00-11:00: 20 Sit Ups
11:00-12:00: Rest
12:00-13:00: 5 Wall Walk
13:00-14:00: 15 Box Jumps
14:00-15:00: 15 Burpees
15:00-16:00: 20 Air Squats
16:00-17:00: 20 Sit Ups
Scaling
Scale Wall Walks if needed: Wall Walks Cues & Scaling