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)
1 Round
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up
2 Rounds
6 Alt Dumbbell Snatches or Backpack Ground to Overhead
3 Burpees
2 Shuttle Runs
Athletes Notes
Jumping Jacks
High Knees
Big Arm Circles
Inchworm to Push Up
Dumbbell Snatch
Backpack Ground to Overhead
Burpee
Shuttle Run
()
Union Street (4 Rounds for reps)
4 sets
3:00 AMRAP
20 Alt DB Snatch (50/35) or Backpack Ground to Overhead
10 Lateral Burpee over Object
Max Shuttle Runs or Skater Side Jumps in remaining time
-rest 2:00 b/t sets-
Athletes Notes
Demo Videos
Dumbbell Snatch
Backpack Ground to Overhead
Lateral Burpee over Object
Shuttle Run
Skater Side Jumps
Workout Flow
0:00-3:00
20 Alt DB Snatch
10 Lateral Burpee over Object
Max Shuttle Runs in remaining time
3:00-5:00
Rest
5:00-8:00
20 Alt DB Snatch
10 Lateral Burpee over Object
Max Shuttle Runs in remaining time
8:00-10:00
Rest
10:00-13:00
20 Alt DB Snatch
10 Lateral Burpee over Object
Max Shuttle Runs in remaining time
13:00-15:00
Rest
15:00-18:00
20 Alt DB Snatch
10 Lateral Burpee over Object
Max Shuttle Runs in remaining time
Scaling
4 sets
3:00 AMRAP
20 Alt DB Snatch (35/20) or Backpack Ground to Overhead
10 Lateral Burpee over Object
Max Shuttle Runs or Skater Side Jumps in remaining time
-rest 2:00 b/t sets-