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 5:00
5 Inchworm
5 Single Leg RDLs (each side)
10 Single Leg Calf Raise (per side)
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)
Athletes Notes
Inchworm
Bodyweight Single Leg RDL
Single Leg Calf Raises
Shoulder Swimmers
Line Hops
Single Unders
()
Strength (Checkmark)
6 sets (1 set every 60 sec)
5 reps Incline Plyometric Push Up
Athletes Notes
Demo Videos
Incline Plyometric Push Ups
Flow
At 0:00
5 Incline Plyo Push Up
At 1:00
5 Incline Plyo Push Up
At 2:00
5 Incline Plyo Push Up
At 3:00
5 Incline Plyo Push Up
At 4:00
5 Incline Plyo Push Up
At 5:00
5 Incline Plyo Push Up
Scaling
Increase the incline slightly or perform as regular Incline Push Ups
Pueblo Grande (4 Rounds for time)
4 sets @ consistent effort
40 Double Unders or Penguin Hops
20 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
40 Double Unders or Penguin Hops
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Dumbbell Snatch
Backpack Ground to Overhead
Flow
40 Double Unders
20 alt Dumbbell Snatch
40 Double Unders
-rest 2:00-
40 Double Unders
20 alt Dumbbell Snatch
40 Double Unders
-rest 2:00-
40 Double Unders
20 alt Dumbbell Snatch
40 Double Unders
-rest 2:00-
40 Double Unders
20 alt Dumbbell Snatch
40 Double Unders
Scaling
4 sets @ consistent effort
40 Single Unders or Line Hops
20 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
40 Single Unders or Line Hops
-rest 2:00 between sets-