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)
AMRAP 5:00
5 Inchworms
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)
10 Good Mornings
Athletes Notes
Inchworm to Push Up
Shoulder Swimmers
Line Hops
Single Unders
Banded Good Mornings – banded or bodyweight
()
Green Bean Casserole (Time)
CrossFit Open 21.2
10 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs (24/20) or Broad Jump
20 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs (24/20) or Broad Jump
30 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs (24/20) or Broad Jump
40 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs (24/20) or Broad Jump
50 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs (24/20) or Broad Jump
Athletes Notes
NOTE: There is a 20 minute time cap.
If you do not finish the workout before the cap, your score is 20:00. Log your total reps (how far you got) in the notes.
Demo Videos
Dumbbell Snatch
Backpack Ground to Overhead
Burpee Box Jump Over
Broad Jump
Workout Flow
10 alt Dumbbell Snatch
15 Burpee Box Jump Overs
20 alt Dumbbell Snatch
15 Burpee Box Jump Overs
30 alt Dumbbell Snatch
15 Burpee Box Jump Overs
40 alt Dumbbell Snatch
15 Burpee Box Jump Overs
50 alt Dumbbell Snatch
15 Burpee Box Jump Overs
Scaling
10 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
15 Burpee Box Jump or Step Overs (20) or Broad Jump
20 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
15 Burpee Box Jump or Step Overs (20) or Broad Jump
30 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
15 Burpee Box Jump or Step Overs (20) or Broad Jump
40 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
15 Burpee Box Jump or Step Overs (20) or Broad Jump
50 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
15 Burpee Box Jump or Step Overs (20) or Broad Jump