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)
2-3 Rounds
15 High Knees
10 Butt Kicks
5/side Samson Stretch
-then-
3-5 minute Jog (start easy and get faster every minute)
Athletes Notes
High Knees
Butt Kicks
Samson Lunge
()
Ring in the New Year (Time)
For Time
Run 5k (time trial)
Athletes Notes
Flow
Run 5000m as quickly as possible!
Scaling
For Time
Run 3k (time trial)
Ring in the New Year (Non-Running Option) (AMRAP – Reps)
7 Rounds for Max Reps
1:00 High Knees
1:00 Jumping Jacks
1:00 Lateral Shuffle (10ft back and forth)
Athletes Notes
Demo Videos
High Knees
Jumping Jacks
Lateral Shuffle – every 10ft+10ft back and forth is 1 rep
Flow
1:00 Max High Knees
1:00 Max Jumping Jacks
1:00 Max Lateral Shuffle
1:00 Max High Knees
1:00 Max Jumping Jacks
1:00 Max Lateral Shuffle
1:00 Max High Knees
1:00 Max Jumping Jacks
1:00 Max Lateral Shuffle
1:00 Max High Knees
1:00 Max Jumping Jacks
1:00 Max Lateral Shuffle
1:00 Max High Knees
1:00 Max Jumping Jacks
1:00 Max Lateral Shuffle
1:00 Max High Knees
1:00 Max Jumping Jacks
1:00 Max Lateral Shuffle
1:00 Max High Knees
1:00 Max Jumping Jacks
1:00 Max Lateral Shuffle
(total time 21:00)
Scaling
No scaling needed!