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 5:00-7:00
:30 Arm Circles
10 Step Back Lunges
10 Air Squats
10 Up Downs (aka No Push Up Burpee)
5 Push Ups
:30 Jog
Athletes Notes
Big Arm Circles
Bodyweight Step Back Lunge
Air Squats
No Push Up Burpee
Push Ups
()
The Unknown Soldier (Time)
For Time
50 Burpees
40 Goblet Walking Lunge (50/35 or Backpack) or Bodyweight Walking Lunge
30 Strict Push Up Burpees
20 Goblet Walking Lunge (50/35 or Backpack) or Bodyweight Walking Lunge
10 Double Push Up Burpees
Athletes Notes
Demo Videos
Burpee
Strict Burpee
Burpee with Extra Push Up
Dumbbell Goblet Walking Lunge
Backpack Goblet Walking Lunge
Bodyweight Walking Lunge
Workout Flow
As quickly as possible, complete:
50 Burpees
40 Goblet Walking Lunge
30 Strict Push Up Burpees
20 Goblet Walking Lunge
10 Double Push Up Burpees
Scaling
For Time
50 No Push Up Burpee
40 Goblet Walking Lunge (35/20 or Backpack) or Bodyweight Walking Lunge
30 Burpees
20 Goblet Walking Lunge (35/20 or Backpack) or Bodyweight Walking Lunge
10 Double Push Up Burpees