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)
AMRAP 4-6 minutes
5 Box Step Up (each side)
5 Single Leg RDL (each side)
5 Single Dumbbell Power Clean (light)
5 Broad Jumps
5 Inchworms
Athletes Notes
Box Step Up
Single Leg Dumbbell RDL
Backpack Single Leg RDL
Single Dumbbell Power Cleans
Broad Jump
Inchworm to Push Up
()
Service and Sacrifice (5 Rounds for time)
5 sets
20 alt Single Arm Hang Clean and Jerk (50/35) or Backpack Hang Clean and Jerk
10 Box Jump with Step Down (24/20″)
5 Wall Walk or Elevated Feet PIke Walk Up
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Alternating Single Dumbbell Hang Clean and Jerk
Backpack Hang Squat Clean and Jerk – can do hang power clean (no squat required)
Box Jump
Wall Walk
Pike Walk – Feet Elevated
Workout Flow
20 alt Single Arm Hang Clean and Jerk
10 Box Jump
5 Wall Walk
-rest 2:00-
20 alt Single Arm Hang Clean and Jerk
10 Box Jump
5 Wall Walk
-rest 2:00-
20 alt Single Arm Hang Clean and Jerk
10 Box Jump
5 Wall Walk
-rest 2:00-
20 alt Single Arm Hang Clean and Jerk
10 Box Jump
5 Wall Walk
-rest 2:00-
20 alt Single Arm Hang Clean and Jerk
10 Box Jump
5 Wall Walk
Scaling
5 sets
20 alt Single Arm Hang Clean and Jerk (35/20) or Backpack Hang Clean and Jerk
10 Box Jump with Step Down (20/16″)
5 Elevated Feet PIke Walk Up
-rest 2:00 between sets-