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
5 Inchworm
5 Single Leg Glute Bridges (per side)
10 Single Leg Calf Raise (per side)
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)
Athletes Notes
Inchworm
Single Leg Banded Glute Bridge – no band
Single Leg Calf Raises
Shoulder Swimmers
Line Hops
Single Unders
()
Tottenham Hotspur (4 Rounds for reps)
4 sets @ consistent effort
4 minute AMRAP
2 Wall Walk
8 Dumbbell Snatch (50/35) or Backpack Ground to Overhead
12 Air Squat
36 Double Unders or Penguin Hops
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Wall Walk
Dumbbell Snatch – switch arms as needed
Backpack Ground to Overhead
Air Squats
Double Under
Penguin Hops
Flow
On a 4:00 clock, complete as many rounds+reps as possible of:
2 Wall Walk
8 Dumbbell Snatch
12 Air Squat
36 Double Unders
-rest 2:00-
Repeat for 4 total sets.
Scaling
4 sets @ consistent effort
4 minute AMRAP
2 Pike Walk – Feet Elevated
8 Dumbbell Snatch (35/20) or Backpack Ground to Overhead
12 Air Squat
36 Single Unders or Line Hops
-rest 2:00 between sets-