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 Single Leg RDL (each side)
10 Glute Bridges
10 Good Mornings
:15 Plank Hold
Athletes Notes
Single Leg Dumbbell RDL
Backpack Single Leg RDL
Glute Bridges
Banded Good Mornings – banded or bodyweight
Plank
()
Core Work (5 Rounds for reps)
5 sets
:45 work/:45 rest
Weighted Straight Leg Sit Up (50/35 or Backpack)
Athletes Notes
Demo Videos
Dumbbell Straight Leg Sit Ups
Backpack Straight Leg Sit Up
Flow
:45 Max reps Weighted Straight Leg Sit Up
-rest :45-
:45 Max reps Weighted Straight Leg Sit Up
-rest :45-
:45 Max reps Weighted Straight Leg Sit Up
-rest :45-
:45 Max reps Weighted Straight Leg Sit Up
-rest :45-
:45 Max reps Weighted Straight Leg Sit Up
Scaling
Lower weight to 35/20 or perform Bodyweight Straight Leg Sit Up