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 Up Downs (aka No Push Up Burpee)
5 Box Step Ups (each side)
10 Plank Shoulder Taps
5 Russian Swing (dumbbell or backpack)
:20 Bear Crawl Forward/Backward
Athletes Notes
No Push Up Burpee
Box Step Up
Plank Shoulder Taps
Single Dumbbell Russian Swing
Backpack Russian Swings
Bear Crawl
()
Baby in a Manger (Time)
Crossfit Open 24.1
For Time
21 left arm Dumbbell Snatch (50/35) (or Backpack Ground to Overhead)
21 Lateral Burpee over Object
21 right arm Dumbbell Snatch (50/35) (or Backpack Ground to Overhead)
21 Lateral Burpee over Object
15 left arm Dumbbell Snatch (50/35) (or Backpack Ground to Overhead)
15 Lateral Burpee over Object
15 right arm Dumbbell Snatch (50/35) (or Backpack Ground to Overhead)
15 Lateral Burpee over Object
9 left arm Dumbbell Snatch (50/35) (or Backpack Ground to Overhead)
9 Lateral Burpee over Dumbbell
9 right arm Dumbbell Snatch (50/35) (or Backpack Ground to Overhead)
9 Lateral Burpee over Object
Athletes Notes
Demo Videos
Dumbbell Snatch – perform each full set on one arm
Backpack Ground to Overhead
Dumbbell Lateral Burpees
Backpack Lateral Burpees
Flow
21 LEFT arm Dumbbell Snatch
21 Lateral Burpee over Object
21 RIGHT arm Dumbbell Snatch
21 Lateral Burpee over Object
15 LEFT arm Dumbbell Snatch
15 Lateral Burpee over Object
15 RIGHT arm Dumbbell Snatch
15 Lateral Burpee over Object
9 LEFT arm Dumbbell Snatch
9 Lateral Burpee over Dumbbell
9 RIGHT arm Dumbbell Snatch
9 Lateral Burpee over Object
Scaling
For Time
21 left arm Dumbbell Snatch (35/20) (or Backpack Ground to Overhead)
21 Lateral Burpee over Object
21 right arm Dumbbell Snatch (35/20) (or Backpack Ground to Overhead)
21 Lateral Burpee over Object
15 left arm Dumbbell Snatch (35/20) (or Backpack Ground to Overhead)
15 Lateral Burpee over Object
15 right arm Dumbbell Snatch (35/20) (or Backpack Ground to Overhead)
15 Lateral Burpee over Object
9 left arm Dumbbell Snatch (35/20) (or Backpack Ground to Overhead)
9 Lateral Burpee over Dumbbell
9 right arm Dumbbell Snatch (35/20) (or Backpack Ground to Overhead)
9 Lateral Burpee over Object