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)
3 Rounds
5 Broad Jumps
10 Step Back Lunges
:15 Glute Bridge March
10 Sit Ups
:15 Plank Hold – on hands or elbows
Athletes Notes
Broad Jump
Step Back Lunge
Glute Bridge March
Sit Ups
Plank
()
Sun Devils (Time)
For Time
3 Rounds
8 Hang Power Clean (2×50/35 or Backpack)
12 V-Ups
16 (total) Goblet Walking Lunge (50/35 or Backpack)
-straight into-
3 Rounds
8 Hang Power Clean (2×50/35 or Backpack)
12 V-Ups
16 alternating Box Step Overs (50/35 or Backpack) (20″)
Athletes Notes
Demo Videos
Double Dumbbell Hang Power Clean
Backpack Hang Power Cleans
V-Ups
Dumbbell Goblet Walking Lunge
Backpack Goblet Walking Lunge
Single Dumbbell Box Step Overs – hold DB any way
Shoulder Rack Backpack Box Step Over – hold backpack any way
Flow
8 Hang Power Cleans
12 V-Ups
16 Goblet Walking Lunges
8 Hang Power Cleans
12 V-Ups
16 Goblet Walking Lunges
8 Hang Power Cleans
12 V-Ups
16 Goblet Walking Lunges
8 Hang Power Cleans
12 V-Ups
16 alt Box Step Overs
8 Hang Power Cleans
12 V-Ups
16 alt Box Step Overs
8 Hang Power Cleans
12 V-Ups
16 alt Box Step Overs
Scaling
For Time
3 Rounds
8 Hang Power Clean (2×35/20 or Backpack)
12 Tuck Ups
16 (total) Goblet Walking Lunge (35/20 or Backpack) or Bodyweight Walking Lunge
-straight into-
3 Rounds
8 Hang Power Clean (2×35/20 or Backpack)
12 Tuck Ups
16 alternating Box Step Overs (35/20 or Backpack) or Bodyweight Box Step Over (20″)