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)
2-3 Rounds
5 Samson Lunge Stretches (per side)
5 Single Leg Glute Bridges (per side)
10 Deadbug Floor Angels
5 Birddogs
5 Bodyweight Renegade Row (per side)
Athletes Notes
Samson Lunge
Single Leg Banded Glute Bridge – no band
Dead Bug Floor Angel
Birddog
Bodyweight Renegade Row
()
Footdee (Time)
For Time
300ft Walking Lunge (2×50/35 or Backpacks) – athlete’s choice on carry position
*every 100ft, stop and complete 25 Bent Over Row
Athletes Notes
Demo Videos
Double Dumbbell Farmer Hold Walking Lunge – can hold DBs any way
Backpack Goblet Walking Lunge – double backpack if possible; can hold any way
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Workout Flow
As quickly as possible, complete:
100ft Walking Lunge
25 Bent Over Row
100ft Walking Lunge
25 Bent Over Row
100ft Walking Lunge
25 Bent Over Row
Scaling
Lower weight to 2×35/20 or as needed.
Core Strength (4 Rounds for reps)
4 sets
1:00 Max Weighted Straight Leg Sit Ups (50/35 or Backpack)
-rest 1:00 b/t sets-
Athletes Notes
Demo Videos
Dumbbell Straight Leg Sit Ups
Backpack Straight Leg Sit Up
Workout Flow
1:00 Max Straight Leg Sit Ups
1:00 Rest
1:00 Max Straight Leg Sit Ups
1:00 Rest
1:00 Max Straight Leg Sit Ups
1:00 Rest
1:00 Max Straight Leg Sit Ups
Scaling
4 sets
1:00 Max Straight Leg Sit Up
-rest 1:00 b/t sets-