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)
4:00 AMRAP
10 Scap Only Push Ups
5 Knee Push Ups
5 Single Leg RDLs (each side)
10 Box Step Ups
Athletes Notes
Scap Only Push Up
Knee Push Up
Bodyweight Single Leg RDL
Box Step Up
()
Mill Avenue (3 Rounds for reps)
3 sets @ consistent effort
5 minute AMRAP
10 Push Press (2×50/35 or Backpack)
5 Box Jump w/ Step Down (24/20)
10 Deadlift (2×50/35 or Backpack)
5 Box Jump w/ Step Down (24/20)
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Double Dumbbell Push Press
Backpack Push Press
Dumbbell Deadlift
Backpack Deadlift
Box Jump
Flow
0:00-5:00
Complete as many rounds+reps as possible of:
10 Push Press
5 Box Jump
10 Deadlift
5 Box Jump
5:00-8:00
Rest
8:00-13:00
Complete as many rounds+reps as possible of:
10 Push Press
5 Box Jump
10 Deadlift
5 Box Jump
13:00-16:00
Rest
16:00-21:00
Complete as many rounds+reps as possible of:
10 Push Press
5 Box Jump
10 Deadlift
5 Box Jump
Scaling
3 sets @ consistent effort
5 minute AMRAP
10 Push Press (2×35/20 or Backpack)
5 Box Jump w/ Step Down (20)
10 Deadlift (2×35/20 or Backpack)
5 Box Jump w/ Step Down (20)
-rest 3:00 between sets-