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:
10 Scap Only Push Ups
5 Knee Push Ups
5 Single Leg RDLs (each side)
:15 Glute Bridge March
Athletes Notes
Scap Only Push Up
Knee Push Up
Bodyweight Single Leg RDL
Glute Bridge March
()
Battlefield (part A) (6 Rounds for reps)
2 sets
:30 Max Strict Press (2×50/35 or Backpack)
right into:
:30 Max Push Press (2×50/35 or Backpack)
right into:
:30 Max Push Jerk (2×50/35 or Backpack)
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Dumbbell Strict Press
Dumbbell Push Press
Dumbbell Push Jerk
Backpack Strict Press
Backpack Push Press
Backpack Push Jerk
Workout Flow
:30 Max Strict Press
:30 Max Push Press
:30 Max Push Jerk
-rest 3:00-
:30 Max Strict Press
:30 Max Push Press
:30 Max Push Jerk
Scaling
Lower weight to 2×35/20 or as needed.
Battlefield (part B) (6 Rounds for reps)
2 sets
:30 Max Single Leg RDL (left) (50/35 or Backpack)
right into:
:30 Max Single Leg RDL (right) (50/35 or Backpack)
right into:
:30 Max RDL (2×50/35 or Backpack)
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Single Leg Dumbbell RDL
Double Dumbbell RDL
Backpack Single Leg RDL
Bodyweight RDL – holding backpack
Workout Flow
:30 Max Single Leg RDL (left)
:30 Max Single Leg RDL (right)
:30 Max RDL
-rest 3:00-
:30 Max Single Leg RDL (left)
:30 Max Single Leg RDL (right)
:30 Max RDL
Scaling
Lower weight to 35/20 or as needed.
Can sub Single Dumbbell Kickstand RDL if more stability is needed.
Battlefield (part C) (Checkmark)
2 sets
:30 Single Leg Wall Sit (left)
right into:
:30 Single Leg Wall Sit (right)
right into:
:30 Wall Sit
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Single Leg Wall Sit
Wall Sit
Workout Flow
:30 Single Leg Wall Sit (left)
:30 Single Leg Wall Sit (right)
:30 Wall Sit
-rest 3:00-
:30 Single Leg Wall Sit (left)
:30 Single Leg Wall Sit (right)
:30 Wall Sit
Scaling
Raise yourself up higher than 90 degrees on the wall to decrease the difficulty, or use a prop to offload some bodyweight (i.e. place a hand on a bench or chair).