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 Forward Arm Circles
5 Reverse Arm Circles
5 Inchworms
5 Dynamic Squat Stretch
10 Sit Ups
:20 Single Unders or Line Hops
Athletes Notes
Big Arm Circles
Inchworm to Push Up
Dynamic Squat Stretch
Sit Ups
Single Unders
Line Hops
()
Honor and Respect (AMRAP – Rounds and Reps)
20:00 AMRAP
6 Thrusters (2×50/35 or Backpack)
8 alt Single Leg V-Ups
24 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
Dumbbell Thruster
Backpack Thruster
Alternating Leg V-Up
Double Under
Penguin Hops
Workout Flow
On a 20:00 clock, complete as many rounds + reps as possible of:
6 Thrusters
8 alt Single Leg V-Ups
24 Double Unders
Scaling
20:00 AMRAP
6 Thrusters (2×35/20 or Backpack)
8 Alternating Single Leg Tuck Up
24 Single Unders or Line Hops