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 complete as many rounds as possible:
5 Push Ups to Downward Dog
5 Box Step Up
5 Single Leg RDL
5 Single Dumbbell Power Clean
5 Broad Jumps
Athletes Notes
Push Up to Downward Dog
Box Step Up
Single Leg Dumbbell RDL
Backpack Single Leg RDL
Single Dumbbell Power Cleans
Broad Jump
()
Balmoral Castle (Time)
5 Rounds
15 Bench Press (2×50/35 or Backpack) or Push Ups
12 Power Clean (2×50/35 or Backpack)
9 Box Jump Overs (24/20) or Broad Jumps
Athletes Notes
Demo Videos
Dumbbell Bench Press
Backpack Bench Press
Push Ups
Dumbbell Power Clean
Backpack Power Clean and Jerk – no jerk
Box Jump Over
Broad Jump
Workout Flow
As quickly as possible, complete:
15 Bench Press
12 Power Clean
9 Box Jump Over
15 Bench Press
12 Power Clean
9 Box Jump Over
15 Bench Press
12 Power Clean
9 Box Jump Over
15 Bench Press
12 Power Clean
9 Box Jump Over
15 Bench Press
12 Power Clean
9 Box Jump Over
Scaling
5 Rounds
15 Bench Press (2×35/20 or Backpack) or Push Ups
12 Power Clean (2×35/20 or Backpack)
9 Box Jump Overs (20/16) or Broad Jumps