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
5 Inchworms
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)
10 Good Mornings
Athletes Notes
Inchworm to Push Up
Shoulder Swimmers
Line Hops
Single Unders
Banded Good Mornings – banded or bodyweight
()
Granite City (6 Rounds for time)
6 Sets (new set every 3:00)
30 Double Unders or Penguin Hops
9 Burpee Deadlift
7 Hang Power Clean
5 Strict Press
30 Double Unders or Penguin Hops
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Dumbbell Burpee Deadlifts
Dumbbell Hang Clean
Dumbbell Strict Press
Burpee Backpack Deadlift
Backpack Hang Power Cleans
Backpack Strict Press
Workout Flow
0:00-3:00
30 Double Unders
9 Burpee Deadlift
7 Hang Power Clean
5 Strict Press
30 Double Unders
-rest for the remaining time-
Repeat for 6 total sets.
Scaling
6 Sets (new set every 3:00)
30 Single Unders or Line Hops
9 Burpee Deadlift
7 Hang Power Clean
5 Strict Press
30 Single Unders or Line Hops
*Dumbbell (2×35/20) or Backpack