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 Rounds
15 Jumping Jacks
30 High Knees
10 Single Leg Glute Bridges (each side)
5 Inchworm to Push Up
1 Rounds
200m Run
10 Air Squats
5 Burpees
Athletes Notes
Jumping Jacks
High Knees
Single Leg Banded Glute Bridge – no band
Inchworm to Push Up
Air Squats
Burpee
()
The Winter Warlock (Time)
For Time
400m Run
21 Air Squats
21 Burpees
400m Run
15 Air Squats
15 Burpees
400m Run
9 Air Squats
9 Burpees
400m Run
15 Air Squats
15 Burpees
400m Run
21 Air Squats
21 Burpees
*Can sub 40 Jumping Jacks + 40 Skater Side Jumps for each 400m Run
Athletes Notes
Demo Videos
Air Squats
Burpee
Workout Flow
As quickly as possible, complete:
400m Run
21 Air Squats + 21 Burpees
400m Run
15 Air Squats + 15 Burpees
400m Run
9 Air Squats + 9 Burpees
400m Run
15 Air Squats + 15 Burpees
400m Run
21 Air Squats + 21 Burpees
Scaling
For Time
300m Run
15 Air Squats
15 Burpees
300m Run
10 Air Squats
10 Burpees
300m Run
5 Air Squats
5 Burpees
300m Run
10 Air Squats
10 Burpees
300m Run
15 Air Squats
15 Burpees
*Can sub 30 Jumping Jacks + 30 Skater Side Jumps for each 300m Run