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)
5:00 AMRAP
5 Single Leg RDL or Single Dumbbell Deadlifts
10 Step Back Lunges
5 Inchworms
5 Box Step Up
5 Broad Jumps
Athletes Notes
Single Leg Dumbbell RDL
Single Arm Dumbbell Suitcase Deadlift
Step Back Lunge
Inchworm to Push Up
Box Step Up
Broad Jump
()
Snow Miser (3 Rounds for time)
3 sets
6 Deadlifts + 6 alt Reverse Lunges
4 Deadlifts + 4 alt Reverse Lunges
2 Deadlifts + 2 alt Reverse Lunges
-rest 2:00 between sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
Dumbbell Deadlift
Double Dumbbell Reverse Lunge
Backpack Deadlift
Backpack Reverse Lunges
Workout Flow
6 Deadlifts
6 alt Reverse Lunges
4 Deadlifts
4 alt Reverse Lunges
2 Deadlifts
2 alt Reverse Lunges
-rest 2:00-
6 Deadlifts
6 alt Reverse Lunges
4 Deadlifts
4 alt Reverse Lunges
2 Deadlifts
2 alt Reverse Lunges
-rest 2:00-
6 Deadlifts
6 alt Reverse Lunges
4 Deadlifts
4 alt Reverse Lunges
2 Deadlifts
2 alt Reverse Lunges
Scaling
Lower weight to 2×35/20 or as needed.
Tabata Intervals (2 Rounds for reps)
8 rounds
(:20 work / :10 rest)
Burpee Box Jump Over (24) or Burpee Broad Jump
-rest 4:00-
8 rounds
(:20 work / :10 rest)
Burpee Box Jump Over (20) or Burpee Broad Jump
*score total reps for each Tabata set
Athletes Notes
Demo Videos
Burpee Box Jump Over
Burpee Broad Jump
Workout Flow
0:00-4:00
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
4:00-8:00
Rest
8:00-12:00
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
Scaling
8 rounds
(:20 work / :10 rest)
Burpee Box Jump Over (20) or Burpee Broad Jump
-rest 4:00-
8 rounds
(:20 work / :10 rest)
Burpee Box Jump Over (16) or Burpee Broad Jump
*score total reps for each Tabata set
If space is a concern, can sub Burpee Tuck Jump .