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)
4:00 to move through as many rounds as possible of:
5 Single Leg RDLs (each side)
10 Scap Only Push Ups
5 Knee Push Ups
:15 Glute Bridge March
Athletes Notes
Bodyweight Single Leg RDL
Scap Only Push Up
Knee Push Up
Glute Bridge March
()
Jack-o-Lantern (3 Rounds for reps)
3 sets
8/leg Deadstop Single Leg RDL (2×50/35 or Backpack)
-rest :30-
24 Crush Grip Floor Press (50/35 or Backpack)
-rest :30-
:60 Max Abmat Sit Ups (set 1 = hands behind head, set 2 = hands crossed in front of body, set 3 = hands at sides)
-rest 2:00 b/t sets-
*Score your sit ups for each set.
Athletes Notes
Demo Videos
Double Dumbbell Single Leg RDLs – pause at the top between each rep
Backpack Single Leg RDL – pause at the top between each rep
Crush Grip Dumbbell Floor Press
Backpack Floor Press
Sit Up Variations
Workout Flow
8 Deadstop Single Leg RDL – left leg
8 Deadstop Single Leg RDL – right leg
-rest :30-
24 Crush Grip Floor Press
-rest :30-
:60 Max Abmat Sit Ups with hands behind head
-rest 2:00-
8 Deadstop Single Leg RDL – left leg
8 Deadstop Single Leg RDL – right leg
-rest :30-
24 Crush Grip Floor Press
-rest :30-
:60 Max Abmat Sit Ups with hands crossed in front of body
-rest 2:00-
8 Deadstop Single Leg RDL – left leg
8 Deadstop Single Leg RDL – right leg
-rest :30-
24 Crush Grip Floor Press
-rest :30-
:60 Max Abmat Sit Ups with hands at sides
Scaling
Scale weight to 35/20 or as needed.