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 Rounds
5 Broad Jumps (start short distance and increase each round)
10 Step Back Lunges
:15 Glute Bridge March
:15 Plank Hold – on hands or elbows
Athletes Notes
Broad Jump
Step Back Lunge
Glute Bridge March
Plank
Elbow Plank
()
Candied Yams (5 Rounds for distance)
5 sets (new set every 1:30)
3 reps Broad Jump for max distance
Athletes Notes
Demo Videos
Broad Jump
Workout Flow
At 0:00
Perform 3 Broad Jumps for maximum total distance
-rest until 1:30-
At 1:30
Perform 3 Broad Jumps for maximum total distance
-rest until 3:00-
At 3:00
Perform 3 Broad Jumps for maximum total distance
-rest until 4:30-
At 4:30
Perform 3 Broad Jumps for maximum total distance
-rest until 6:00-
At 6:00
Perform 3 Broad Jumps for maximum total distance
Scaling
No scaling needed
Bulgarian Split Squat Jump (Checkmark)
4 sets
5/leg Goblet Hold Bulgarian Split Squat Jump (50/35 or Backpack)
-rest :30 between legs-
Athletes Notes
Demo Videos
Goblet Dumbbell Bulgarian Split Squat – explode off the ground at the top of each rep
Goblet Backpack Bulgarian Split Squat – explode off the ground at the top of each rep
Jumping Bulgarian Split Squat – this video demonstrates the “explosive” jump
Workout Flow
5 Goblet Hold Bulgarian Split Squat Jump – right leg forward
-rest :30-
5 Goblet Hold Bulgarian Split Squat Jump – left leg forward
-rest :30-
5 Goblet Hold Bulgarian Split Squat Jump – right leg forward
-rest :30-
5 Goblet Hold Bulgarian Split Squat Jump – left leg forward
-rest :30-
5 Goblet Hold Bulgarian Split Squat Jump – right leg forward
-rest :30-
5 Goblet Hold Bulgarian Split Squat Jump – left leg forward
-rest :30-
5 Goblet Hold Bulgarian Split Squat Jump – right leg forward
-rest :30-
5 Goblet Hold Bulgarian Split Squat Jump – left leg forward
Scaling
Lower weight to 35/20 or perform without explosive jump at top.
Core Work (Time)
4 Rounds For Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
Athletes Notes
Demo Videos
Hollow Rocks
V-Ups
Tuck Ups
Hollow Hold
Workout Flow
As quickly as possible, complete:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
Scaling
4 Rounds For Time
10 Hollow Rocks with one foot extended
10 Alternating Leg V Ups
7 Tuck Ups
5-7 second Hollow Hold or Tuck Hold