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
5 Scap Pull Ups
10 Wrist Stretch
10 Plank Shoulder Taps
10 Push Up
10 Air Squat
Athletes Notes
Scap Pull Ups
Wrist Stretches
Plank Shoulder Taps
Push Ups
Air Squats
()
Split Jerk (Checkmark)
10 sets (1 set every 1:00)
3 Split Jerk (2×50/35 or Backpack)
-alternate legs each set
Athletes Notes
Demo Videos
Double Dumbbell Split Jerks
Backpack Shoulder to Overhead – split jerk
Workout Flow
At 0:00
3 Split Jerk – right leg forward
At 1:00
3 Split Jerk – left leg forward
At 2:00
3 Split Jerk – right leg forward
At 3:00
3 Split Jerk – left leg forward
At 4:00
3 Split Jerk – right leg forward
At 5:00
3 Split Jerk – left leg forward
At 6:00
3 Split Jerk – right leg forward
At 7:00
3 Split Jerk – left leg forward
At 8:00
3 Split Jerk – right leg forward
At 9:00
3 Split Jerk – left leg forward
Scaling
Lower weight to 2×35/20. If split position is unstable, perform as Double Dumbbell Push Jerk
Yukon Cornelius (Time)
2 Rounds For Time
20 Strict Pull Ups or 30 Backpack Bent Over Row
30 Thrusters (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Strict Pull Up
Backpack Bent Over Row
Dumbbell Thruster
Backpack Thruster
Workout Flow
As quickly as possible, complete
20 Strict Pull Ups
30 Thrusters
20 Strict Pull Ups
30 Thrusters
Scaling
2 Rounds For Time
20 Banded Strict Pull Ups or 30 Backpack Bent Over Row
30 Thrusters (2×35/20 or Backpack)