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)
AMRAP 4-6 minutes
5 Broad Jumps
5 Single Leg RDL (each side)
5 Dynamic Squat Stretch
10 Good Mornings
:15 Plank Hold
Athletes Notes
Broad Jump
Single Leg Dumbbell RDL
Backpack Single Leg RDL
Dynamic Squat Stretch
Banded Good Mornings – banded or bodyweight
Plank
()
Successory (Checkmark)
5 sets (1 set every 90 sec)
3 reps Depth Drop to Vertical Jump (24/20)
Athletes Notes
Demo Videos
Depth Drop to Vertical Jump
Flow
At 0:00
3 Depth Drop to Vertical Jump
At 1:30
3 Depth Drop to Vertical Jump
At 3:00
3 Depth Drop to Vertical Jump
At 4:30
3 Depth Drop to Vertical Jump
At 6:00
3 Depth Drop to Vertical Jump
Scaling
Lower box height as needed.
Sparky (AMRAP – Reps)
12 minute AMRAP
3-6-9-12…etc
Air Squat
Abmat Sit Up
Russian Swing (50/35 or Backpack)
Athletes Notes
Demo Videos
Air Squats
Sit Ups
Single Dumbbell Russian Swing
Backpack Russian Swings
Flow
On a 12:00 clock, complete as many reps as possible of:
3 Air Squats
3 Sit Ups
3 Russian Swings
6 Air Squats
6 Sit Ups
6 Russian Swings
9 Air Squats
9 Sit Ups
9 Russian Swings
…etc. adding 3 reps each round.
Scaling
12 minute AMRAP
3-6-9-12…etc
Air Squat
Abmat Sit Up
Russian Swing (35/20 or Backpack)