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
()
Roan High Knob (3 Rounds for reps)
3 sets
5 minute AMRAP
10 Single Arm Thruster (1×50/35 or Backpack) – switch arms as desired
10 Lateral Burpee over Object
100m Run OR 30 Skater Side Jumps OR 50 Single Unders
-rest 3:00 between sets-
*Scoring: Every 10m (or 3 skater jumps or 5 single unders) = 1 rep. One full round is 30 reps.
Athletes Notes
Demo Videos
Single Dumbbell Thruster
Lateral Burpee Over Object
Skater Side Jumps
Single Unders
Workout Flow
0:00-5:00: Complete as many rounds/reps as possible of:
10 Single Arm Thruster (switch arms as desired)
10 Lateral Burpee over Object
100m Run
5:00-8:00: Rest
8:00-13:00: Complete as many rounds/reps as possible of:
10 Single Arm Thruster (switch arms as desired)
10 Lateral Burpee over Object
100m Run
13:00-16:00: Rest
16:00-21:00: Complete as many rounds/reps as possible of:
10 Single Arm Thruster (switch arms as desired)
10 Lateral Burpee over Object
100m Run
Scaling
Use 1×35/20 DB for thrusters