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 World’s Greatest Stretches (on each side)
10 Dynamic Squats
10 Banded Pull Aparts
10 Alternating V Ups
Athletes Notes
World’s Greatest Stretch
Dynamic Squat Stretch
Banded Pull Aparts
Alternating Leg V-Ups
()
Mac & Cheese (6 Rounds for reps)
6 total sets (3 per leg)
Max reps Tempo Elevator Split Squat (2 second pause in each position)
-rest 1:00 between legs-
*Dumbbell (2×50/35) or Goblet Backpack
**Pauses: pause half way down, with knee just off the ground (then touch knee to ground), then again half way back up = 1 rep
Athletes Notes
Demo Videos
Double Dumbbell Split Squat – perform with specified pauses
–can also perform with backpack in goblet hold
Workout Flow
1 set for max reps of Tempo Elevator Split Squat with right leg forward
-rest 1:00-
1 set for max reps of Tempo Elevator Split Squat with left leg forward
-rest 1:00-
1 set for max reps of Tempo Elevator Split Squat with right leg forward
-rest 1:00-
1 set for max reps of Tempo Elevator Split Squat with left leg forward
-rest 1:00-
1 set for max reps of Tempo Elevator Split Squat with right leg forward
-rest 1:00-
1 set for max reps of Tempo Elevator Split Squat with left leg forward
Scaling
Scale weight to 35/20 or as needed, or use single dumbbell in goblet hold.
Core Work (Time)
For Time
100 Russian Swing (50/35 or Backpack)
100 Abmat Sit Ups
Athletes Notes
Demo Videos
Single Dumbbell Russian Swing
Backpack Russian Swings
Sit Ups
Workout Flow
As quickly as possible, complete:
100 Russian Swings
100 Abmat Sit Ups
Scaling
For Time
100 Russian Swing (35/20 or Backpack)
70 Abmat Sit Ups