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:
5 Forward Arm Circles
5 Reverse Arm Circles
10 Scap Push Up
5 Dynamic Squat Stretch
:20 Single Unders or Line Hops
10 Bodyweight Renegade Rows (each side)
Athletes Notes
Big Arm Circles
Scap Push Up
Dynamic Squat Stretch
Single Unders
Line Hops
Bodyweight Renegade Row – all one side
()
Skeleton Bones (7 Rounds for time)
75 Double Unders or Penguin Hops
25 Burpees
-rest 1:00-
60 Double Unders or Penguin Hops
20 Burpees
-rest 1:00-
45 Double Unders or Penguin Hops
15 Burpees
-rest 1:00-
30 Double Unders or Penguin Hops
10 Burpees
-rest 1:00-
45 Double Unders or Penguin Hops
15 Burpees
-rest 1:00-
60 Double Unders or Penguin Hops
20 Burpees
-rest 1:00-
75 Double Unders or Penguin Hops
25 Burpees
*Score time for each set.
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Burpee
Workout Flow
75 Double Unders + 25 Burpees
-rest 1:00-
60 Double Unders + 20 Burpees
-rest 1:00-
45 Double Unders + 15 Burpees
-rest 1:00-
30 Double Unders + 10 Burpees
-rest 1:00-
45 Double Unders + 15 Burpees
-rest 1:00-
60 Double Unders + 20 Burpees
-rest 1:00-
75 Double Unders + 25 Burpees
Scaling
75 Single Unders or Line Hops
20 Burpees
-rest 1:00-
60 Single Unders or Line Hops
15 Burpees
-rest 1:00-
45 Single Unders or Line Hops
10 Burpees
-rest 1:00-
30 Single Unders or Line Hops
5 Burpees
-rest 1:00-
45 Single Unders or Line Hops
10 Burpees
-rest 1:00-
60 Single Unders or Line Hops
15 Burpees
-rest 1:00-
75 Single Unders or Line Hops
20 Burpees