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)
2-3 Rounds
15 High Knees
10 Butt Kicks
5 Samson Stretch (each side)
5 No Push Up Burpee Dumbbell Russian Swing
-then-
3-5 minute Jog (start easy and do a 10 second burst of fast run every minute)
Athletes Notes
High Knees
Butt Kicks
Samson Lunge
No Push Up Burpee Dumbbell Russian Swing
()
Sprint Work (8 Rounds for distance)
8 sets (1 set every 1:00)
10 sec for max distance Sprint Run or Machine
(or 10 sec max Jumping Lunges)
Athletes Notes
Demo Videos
Jumping Lunge
Workout Flow
At 0:00
10 sec max distance sprint (run or machine)
At 1:00
10 sec max distance sprint (run or machine)
At 2:00
10 sec max distance sprint (run or machine)
At 3:00
10 sec max distance sprint (run or machine)
At 4:00
10 sec max distance sprint (run or machine)
At 5:00
10 sec max distance sprint (run or machine)
At 6:00
10 sec max distance sprint (run or machine)
At 7:00
10 sec max distance sprint (run or machine)
Scaling
No scaling needed
Devil Press (5 Rounds for time)
5 sets (1 set every 1:30)
5 No Push Up Devil Press (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Dumbbell Devil Press with no push up
Backpack Devil Press with no push up
Workout Flow
At 0:00
5 No Push Up Devil Press
At 1:30
5 No Push Up Devil Press
At 3:00
5 No Push Up Devil Press
At 4:30
5 No Push Up Devil Press
At 6:00
5 No Push Up Devil Press
Scaling
Lower weight to 35/20 or as needed
Jack Frost (Time)
For Time
50-40-30-20-10
Double Unders or Penguin Hops
25-20-15-10-5
V-Ups
Athletes Notes
Demo Videos
Double Under
Penguin Hops
V-Ups
Workout Flow
As quickly as possible, complete
50 Double Unders
25 V-Ups
40 Double Unders
20 V-Ups
30 Double Unders
15 V-Ups
20 Double Unders
10 V-Ups
10 Double Unders
5 V-Ups
Scaling
For Time
50-40-30-20-10
Single Unders or Line Hops
25-20-15-10-5
Tuck Ups