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 Rounds:
3 Inchworms
4 Alternating Crab Reach
5 Single Leg Glute Bridge (each side)
:15 Plank
Athletes Notes
Inchworm to Pushup
Alternating Crab Reach
Single Foot Elevated Glute Bridge – foot does not need to be elevated
Plank
()
Carry the Torch (16 Rounds for reps)
4 sets
Max Weighted Staggered Stance Hip Thrust w/ 3 sec hold at top of each rep (each side)
-rest :30-
Max Seated Overhead Tricep Extension
-rest :30-
Max Hollow Body Hold
-rest 2:00 b/t sets-
*Dumbbell (50/35) or Backpack
Athletes Notes
Demo Videos
Dumbbell Staggered Stance Hip Thrust
Backpack Staggered Stance Hip Thrust
Seated Tricep DB French Press – aka Overhead Tricep Extension
Hollow Hold
Workout Flow
Max Weighted Staggered Stance Hip Thrust w/ 3 sec hold at top of each rep – left leg
Max Weighted Staggered Stance Hip Thrust w/ 3 sec hold at top of each rep – right leg
-rest :30-
Max Seated Overhead Tricep Extension
-rest :30-
Max Hollow Body Hold
-rest 2:00-
Max Weighted Staggered Stance Hip Thrust w/ 3 sec hold at top of each rep – right leg
Max Weighted Staggered Stance Hip Thrust w/ 3 sec hold at top of each rep – left leg
-rest :30-
Max Seated Overhead Tricep Extension
-rest :30-
Max Hollow Body Hold
-rest 2:00-
Max Weighted Staggered Stance Hip Thrust w/ 3 sec hold at top of each rep – left leg
Max Weighted Staggered Stance Hip Thrust w/ 3 sec hold at top of each rep – right leg
-rest :30-
Max Seated Overhead Tricep Extension
-rest :30-
Max Hollow Body Hold
-rest 2:00-
Max Weighted Staggered Stance Hip Thrust w/ 3 sec hold at top of each rep – right leg
Max Weighted Staggered Stance Hip Thrust w/ 3 sec hold at top of each rep – left leg
-rest :30-
Max Seated Overhead Tricep Extension
-rest :30-
Max Hollow Body Hold
Scaling
4 sets
Max Weighted Staggered Stance Hip Thrust w/ 3 sec hold at top of each rep (each side)
-rest :30-
Max Seated Overhead Tricep Extension
-rest :30-
Max Tuck Hold
-rest 2:00 b/t sets-
*Dumbbell (35/20) or Backpack