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)
3 sets:
10 Step Back Lunges
10 Air Squats
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
10 Sit Ups
Athletes Notes
Step Back Lunge
Air Squats
Plank Shoulder Taps
Hollow Hold
Heel Taps
Sit Ups
()
Split Squat (Checkmark)
6 sets (3 per side)
:20 Rear Foot Elevated Split Squat Isometric Hold (2×50/35 or Goblet Backpack)
-rest :20-
Max set Rear Foot Elevated Split Squat (2×50/35 or Goblet Backpack)
-rest 1:30 between sides and sets-
Athletes Notes
Demo Videos
Dumbbell Bulgarian Split Squats
Goblet Backpack Bulgarian Split Squat
For the isometric hold, hold position at the bottom of the split squat, just off the ground.
Flow
:20 Rear Foot Elevated Split Squat Isometric Hold – right leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – right leg forward
-rest 1:30-
:20 Rear Foot Elevated Split Squat Isometric Hold – left leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – left leg forward
-rest 1:30-
:20 Rear Foot Elevated Split Squat Isometric Hold – right leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – right leg forward
-rest 1:30-
:20 Rear Foot Elevated Split Squat Isometric Hold – left leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – left leg forward
-rest 1:30-
:20 Rear Foot Elevated Split Squat Isometric Hold – right leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – right leg forward
-rest 1:30-
:20 Rear Foot Elevated Split Squat Isometric Hold – left leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – left leg forward
Scaling
Scale weight to 35/20 or perform as bodyweight Bulgarian Split Squats
Manchester United (Time)
For time:
20-16-12-8-4
Alt Renegade Row (2×50/35)
V-Ups
-OR-
For time:
40/32/24/16/8
Plank Shoulder Taps
20-16-12-8-4
V-Ups
Athletes Notes
Demo Videos
Dumbbell Renegade Row
Plank Shoulder Taps
V-Ups
Flow
As quickly as possible, complete:
20 alternating Renegade Row
20 V-Ups
16 alternating Renegade Row
16 V-Ups
12 alternating Renegade Row
12 V-Ups
8 alternating Renegade Row
8 V-Ups
4 alternating Renegade Row
4 V-Ups
Scaling
For time:
20-16-12-8-4
Alt Renegade Row (2×35/20)
Tuck Ups
-OR-
For time:
40/32/24/16/8
Plank Shoulder Taps
20-16-12-8-4
Tuck Ups