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)
5 Minute AMRAP
5 Box Step Up
5 Broad Jumps
10 Air Squats
10 Deadbugs
Athletes Notes
Box Step Up
Broad Jump
Air Squats
Deadbugs
()
Movement Primer (Checkmark)
5 sets (1 every 90 sec)
3 (per side) Lateral Box Jump or Lateral Broad Jump
Athletes Notes
Demo Videos
Lateral Box Jumps
Lateral Broad Jump
Flow
At 0:00
3 Lateral Box Jump (left side)
3 Lateral Box Jump (right side)
At 1:30
3 Lateral Box Jump (left side)
3 Lateral Box Jump (right side)
At 3:00
3 Lateral Box Jump (left side)
3 Lateral Box Jump (right side)
At 4:30
3 Lateral Box Jump (left side)
3 Lateral Box Jump (right side)
At 6:00
3 Lateral Box Jump (left side)
3 Lateral Box Jump (right side)
Scaling
No scaling needed, perform lateral broad jump option
The Magi (8 Rounds for reps)
8 rounds (:10 work /:20 rest)
Squat Jump (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Dumbbell Jump Squat
Goblet Hold Jump Squat with backpack (back or front rack)
Flow
0:00-0:10 Max weighted Jump Squats
0:10-0:30 Rest
0:30-0:40 Max weighted Jump Squats
0:40-1:00 Rest
1:00-1:10 Max weighted Jump Squats
1:10-1:30 Rest
1:30-1:40 Max weighted Jump Squats
1:40-2:00 Rest
2:00-2:10 Max weighted Jump Squats
2:10-2:30 Rest
2:30-2:40 Max weighted Jump Squats
2:40-3:00 Rest
3:00-3:10 Max weighted Jump Squats
3:10-3:30 Rest
3:30-3:40 Max weighted Jump Squats
3:40-4:00 Rest
Scaling
Lower weight to 2×35/20 or perform as unweighted Jumping Air Squats
Successory (Time)
For Time
Accumulate 1:00 in each of the following:
Copenhagen Plank (left side)
Copenhagen Plank (right side)
Single Leg Glute Bridge Hold (left leg)
Single Leg Glute Bridge Hold (right leg)
Athletes Notes
Demo Videos
Copenhagen Plank
Single Leg Glute Bridge Hold
Flow
As quickly as possible, accumulate 1:00 in each of:
L side Copenhagen Plank
R side Copenhagen Plank
L side Single Leg Glute Bridge Hold
R side Single Leg Glute Bridge Hold
*must complete each movement in order before moving to the next one
Scaling
For Time
Accumulate 1:00 in each of the following:
Side Plank on Hand (left side)
Side Plank on Hand (right side)
Single Leg Glute Bridge Hold (left leg)
Single Leg Glute Bridge Hold (right leg)