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)
AMRAP 5:00-7:00
:15 High Knees
:30 Arm Circles
5 (each side) Worlds Greatest Stretch
10 Air Squats
10 alt Single Leg V Ups
Athletes Notes
High Knees
Big Arm Circles
World’s Greatest Stretch
Air Squats
Alternating Leg V Ups
()
Cobwebs (3 Rounds for reps)
3 sets (alternate arms each round)
5 minute AMRAP
5 Single Arm Hang Clean and Jerk (50/35 or Backpack)
10 Single Arm Front Squat (50/35 or Backpack)
15 V Up
-rest 3:00 b/t sets-
Athletes Notes
Demo Videos
Single Dumbbell Hang Power Clean and Jerk
Backpack Hang Squat Clean and Jerk – can power clean
Single Dumbbell Front Squat
Backpack Front Squat
V-ups
Workout Flow
0:00-5:00
As many rounds/reps as possible of:
5 Single Arm Hang Clean and Jerk (left arm)
10 Single Arm Front Squat (left arm)
15 V Up
5 Single Arm Hang Clean and Jerk (right arm)
10 Single Arm Front Squat (right arm)
15 V Up
etc.
5:00-8:00
Rest
8:00-13:00
As many rounds/reps as possible of:
5 Single Arm Hang Clean and Jerk (right arm)
10 Single Arm Front Squat (right arm)
15 V Up
5 Single Arm Hang Clean and Jerk (left arm)
10 Single Arm Front Squat (left arm)
15 V Up
etc.
13:00-16:00
Rest
16:00-21:00
As many rounds/reps as possible of:
5 Single Arm Hang Clean and Jerk (left arm)
10 Single Arm Front Squat (left arm)
15 V Up
5 Single Arm Hang Clean and Jerk (right arm)
10 Single Arm Front Squat (right arm)
15 V Up
etc.
Scaling
3 sets (alternate arms each round)
5 minute AMRAP
5 Single Arm Hang Clean and Jerk (35/20 or Backpack)
10 Single Arm Front Squat (35/20 or Backpack)
15 Tuck Ups
-rest 3:00 b/t sets-