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
:15 Plank Hold – on hands or elbows
:15 Glute Bridge March
Athletes Notes
Bodyweight Single Leg RDL
Scap Only Push Up
Plank
Elbow Plank
Glute Bridge March
()
Duthie Park (Checkmark)
4 sets
10/side Foot on Wall RDLs (2×50/35 or Backpack)
-rest :30-
:30 Max Distance Overhead Carry (2×50/35 or Backpack) or Pike Shoulder Taps
-rest :30-
:60 Max Alt Single Leg Hip Thrust March (50/35 or Backpack)
-rest 2:00 b/t sets-
*Log max reps/distance in notes.
Athletes Notes
Demo Videos
Double Dumbbell Foot on Wall Single Leg RDL
Backpack Foot on Wall Single Leg RDL
Double Dumbbell Overhead Walking Carry
Backpack Overhead Carry
Pike Shoulder Taps
Single Leg Hip Thrust March holding dumbbell or backpack across hips
Workout Flow
10 RDLs with left foot on wall
10 RDLs with right foot on wall
-rest :30-
:30 Max Overhead Carry
-rest:30-
:60 Max Alt Single Leg Hip Thrust March
-rest 2:00-
10 RDLs with left foot on wall
10 RDLs with right foot on wall
-rest :30-
:30 Max Overhead Carry
-rest:30-
:60 Max Alt Single Leg Hip Thrust March
-rest 2:00-
10 RDLs with left foot on wall
10 RDLs with right foot on wall
-rest :30-
:30 Max Overhead Carry
-rest:30-
:60 Max Alt Single Leg Hip Thrust March
-rest 2:00-
10 RDLs with left foot on wall
10 RDLs with right foot on wall
-rest :30-
:30 Max Overhead Carry
-rest:30-
:60 Max Alt Single Leg Hip Thrust March
Scaling
4 sets
10/side Foot on Wall RDLs (2×35/20 or Backpack) or Bodyweight Wall Assisted Single Leg RDL
-rest :30-
:30 Max Distance Overhead Carry (2×35/20 or Backpack) or Pike Shoulder Taps
-rest :30-
:60 Max Alt Single Leg Hip Thrust March (35/20 or Backpack, or Bodyweight)
-rest 2:00 b/t sets-