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)
2-3 Rounds
15 High Knees
10 Butt Kicks
5/side Samson Stretch
-then-
3-5 minute Jog (start easy and get faster every minute)
Athletes Notes
High Knees
Butt Kicks
Samson Lunge
()
Leicester City Foxes (5 Rounds for distance)
For Max Distance
5 minute Run or Machine or (10 Jumping Jacks + 10 High Knee to Lateral Shuffle)
-rest 2:30-
4 minute Run or Machine or (10 Jumping Jacks + 10 High Knee to Lateral Shuffle)
-rest 2:00-
3 minute Run or Machine or (10 Jumping Jacks + 10 High Knee to Lateral Shuffle)
-rest 1:30-
2 minute Run or Machine or (10 Jumping Jacks + 10 High Knee to Lateral Shuffle)
-rest 1:00-
1 minute Run or Machine or (10 Jumping Jacks + 10 High Knee to Lateral Shuffle)
*For scoring purposes, every 10 jumping jacks + 10 high knee to lateral shuffle = 20m distance
Athletes Notes
Demo Videos
Jumping Jacks
High Knees to Lateral Shuffle
Flow
Run/Machine option:
5 min max distance Run/Machine
-rest 2:30-
4 min max distance Run/Machine
-rest 2:00-
3 min max distance Run/Machine
-rest 1:30-
2 min max distance Run/Machine
-rest 1:00-
1 min max distance Run/Machine
Bodyweight option:
5 min max reps of 10 Jumping Jacks + 10 High Knees to Lateral Shuffle
-rest 2:30-
4 min max reps of 10 Jumping Jacks + 10 High Knees to Lateral Shuffle
-rest 2:00-
3 min max reps of 10 Jumping Jacks + 10 High Knees to Lateral Shuffle
-rest 1:30-
2 min max reps of 10 Jumping Jacks + 10 High Knees to Lateral Shuffle
-rest 1:00-
1 min max reps of 10 Jumping Jacks + 10 High Knees to Lateral Shuffle
Scaling
No scaling needed!