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)
5:00 AMRAP
5 Inchworm
10 Arm Circles
5 Tempo Single Leg RDLs (each side)
10 Good Mornings (Banded or with light object)
:20 Plank
Athletes Notes
Inchworm to Hollow
Big Arm Circles
Tempo Single Leg RDL
Banded Good Mornings
Plank
()
Liverpool Reds (part A) (3 Rounds for reps)
3 sets
10/leg Staggered Stance Romanian Deadlift (2×50/35 or Backpack)
-rest :30-
:30 Max Russian Swing (50/35 or Backpack)
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Split Stance Dumbbell RDL
Single Dumbbell Russian Swing
Backpack Russian Swings
Flow
10 Staggered Stance RDL – right leg forward
10 Staggered Stance RDL – left leg forward
-rest :30-
:30 Max Russian Swing
-rest 2:00-
10 Staggered Stance RDL – right leg forward
10 Staggered Stance RDL – left leg forward
-rest :30-
:30 Max Russian Swing
-rest 2:00-
10 Staggered Stance RDL – right leg forward
10 Staggered Stance RDL – left leg forward
-rest :30-
:30 Max Russian Swing
Scaling
Lower weight to 35/20 or as needed
Liverpool Reds (part B) (3 Rounds for reps)
3 sets
10/arm Single Arm Dumbbell Bench (50/35) or Staggered Arm Push Up
-rest :30-
:30 Max Push Ups or Incline Push Up
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Single Arm Dumbbell Bench
Staggered Arm Push Up
Push Ups
Incline Push Ups
Flow
10 Single Arm Dumbbell Bench – right arm
10 Single Arm Dumbbell Bench – left arm
-rest :30-
:30 Max Push Ups
-rest 2:00-
10 Single Arm Dumbbell Bench – right arm
10 Single Arm Dumbbell Bench – left arm
-rest :30-
:30 Max Push Ups
-rest 2:00-
10 Single Arm Dumbbell Bench – right arm
10 Single Arm Dumbbell Bench – left arm
-rest :30-
:30 Max Push Ups
Scaling
3 sets
10/arm Single Arm Dumbbell Bench (35/20) or Staggered Arm Knee Push Up
-rest :30-
:30 Max Incline Push Up
-rest 2:00 between sets-