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 AMRAP
10 Scap Only Push Up
5 Push Ups to Downward Dog
5 Box Step Up
5 Russian Swings
5 Broad Jumps
Athletes Notes
Scap Only Push Up
Push Up to Downward Dog
Box Step Up
Single Dumbbell Russian Swing
Broad Jump
()
Push Up Strength (6 Rounds for reps)
2 sets
Max Narrow Push Ups
-rest :30-
Max Traditional Push Ups
-rest :30-
Max Wide Push Ups
-rest 3:00 b/t sets-
Athletes Notes
Demo Videos
Narrow Push Ups
Push Ups
Wide Push Ups
Workout Flow
Max Narrow Push Ups
-rest :30-
Max Traditional Push Ups
-rest :30-
Max Wide Push Ups
-rest 3:00-
Max Narrow Push Ups
-rest :30-
Max Traditional Push Ups
-rest :30-
Max Wide Push Ups
Scaling
Perform as Knee Push Ups with specified hand width for each set.
Witch’s Cauldron (Time)
150 Russian Swings (50/35 or Backpack)
-every time you break, complete 15 Box Jump w/ Step Down (24/20)
Athletes Notes
Demo Videos
Single Dumbbell Russian Swing
Backpack Russian Swings
Box Jump
Workout Flow
As quickly as possible, complete
150 Russian Swings
-each time you have to set the weight down, stop and complete 15 Box Jumps before proceeding with swings-
Scaling
100 Russian Swings (35/20 or Backpack)
-every time you break, complete 15 Box Step Up