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
1:00 Jog
5 Tempo Single Leg RDLs (each side)
10 Glute Bridge
5 Box Step Ups
10 Good Mornings (with band or light object)
Athletes Notes
Tempo Single Leg RDL
Glute Bridges
Box Step Up
Banded Good Mornings
()
Chelsea Blues (Time)
For Time
15 Devil Press (2×50/35) or Backpack Burpee Ground to Overhead
45 Box Jump w/ Step Down (24/20) or 30 Broad Jump
30 Burpee Deadlift (2×50/35 or Backpack)
45 Box Jump w/ Step Down (24/20) or 30 Broad Jump
30 Push Jerk (2×50/35) or Backpack Shoulder to Overhead
Athletes Notes
Demo Videos
Dumbbell Devil Press
Burpee Backpack Ground to Overhead
Dumbbell Burpee Deadlifts
Burpee Backpack Deadlift
Double Dumbbell Push Jerk
Backpack Shoulder to Overhead
Box Jump
Broad Jump
Flow
As quickly as possible, complete:
15 Devil Press
45 Box Jump
30 Burpee Deadlift
45 Box Jump
30 Push Jerk
Scaling
For Time
15 Devil Press (2×35/20) or Backpack Burpee Ground to Overhead
45 Box Jump w/ Step Down (20/16) or 30 Broad Jump
30 Burpee Deadlift (2×35/20 or Backpack)
45 Box Jump w/ Step Down (20/16) or 30 Broad Jump
30 Push Jerk (2×35/20) or Backpack Shoulder to Overhead