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)
5:00 AMRAP
5 (per side) Single Leg RDL or Single Dumbbell Deadlifts
10 Step Back Lunges
10 Air Squats
20 second Plank – on hands or elbows
Athletes Notes
Single Leg Dumbbell RDL
Backpack Single Leg RDL
Single Arm Dumbbell Suitcase Deadlift
Step Back Lunge
Air Squats
Plank or Elbow Plank
()
Auld Lang Syne (5 Rounds for time)
5 sets (1 every 3:00)
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
Dumbbell Deadlift
Dumbbell Front Squats
Double Dumbbell Front Rack Walking Lunge
Backpack Deadlift
Backpack Front Squat
Single Arm Backpack Front Rack Walking Lunge – 6 on left arm, 6 on right arm
Flow
0:00-3:00
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps
-rest remainder of time-
3:00-6:00
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps
-rest remainder of time-
6:00-9:00
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps
-rest remainder of time-
9:00-12:00
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps
-rest remainder of time-
12:00-15:00
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps
Scaling
Scale weight to 2×35/20 or as needed.
Can perform forward lunge steps in place if necessary.
Core Finisher (Time)
For Time
Accumulate 1:30 L-Sit on Dumbbells (or Hollow Hold)
Athletes Notes
Demo Videos
L-Sit Hold with hands on dumbbell handles
Hollow Hold
Flow
As quickly as possible, accumulate
1:30 in an L-Sit Hold on dumbbells (or Hollow Hold)
*Score total time including any rest/breaks.
Scaling
For Time
Accumulate 1:30 Hollow Hold or Tuck Hold