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 5 Minutes
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 (new set every 90 sec)
3 reps Depth Drop to Broad Jump
Athletes Notes
Demo Videos
Depth Drop to Broad Jump
Flow
At 0:00
3 Depth Drop to Broad Jump
At 1:30
3 Depth Drop to Broad Jump
At 3:00
3 Depth Drop to Broad Jump
At 4:30
3 Depth Drop to Broad Jump
At 6:00
3 Depth Drop to Broad Jump
Scaling
If no elevated surface is available for a depth drop, then sub Broad Jump + Vertical Jump
Split Squat Jumps (Checkmark)
5 sets
5 (per leg) Goblet Split Squat Jumps (50/35 or Backpack)
-rest as needed b/t sets-
Athletes Notes
Demo Videos
Jumping Split Squat with dumbbell or backpack in goblet hold
Flow
5 Goblet Split Squat Jumps – right leg forward
5 Goblet Split Squat Jumps – left leg forward
-rest-
5 Goblet Split Squat Jumps – right leg forward
5 Goblet Split Squat Jumps – left leg forward
-rest-
5 Goblet Split Squat Jumps – right leg forward
5 Goblet Split Squat Jumps – left leg forward
-rest-
5 Goblet Split Squat Jumps – right leg forward
5 Goblet Split Squat Jumps – left leg forward
-rest-
5 Goblet Split Squat Jumps – right leg forward
5 Goblet Split Squat Jumps – left leg forward
Scaling
Lower weight to 35/20 or as needed, or perform unweighted Split Squat Jumps.
Son of God (2 Rounds for reps)
Core Work
2 sets for max reps
:30 Abmat Weighted Straight Leg Sit Up (50/35 or Backpack)
:30 Abmat Sit Up (hands behind head)
:30 Abmat Sit Up (hands across chest)
:30 Abmat Sit Up (hands touching behind head and at feet – using momentum)
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Dumbbell Straight Leg Sit Up
Backpack Straight Leg Sit Up
Strict Sit Up – hands behind head, then hands across chest
Sit Ups
Flow
:30 Weighted Straight Leg Sit Up
:30 Hands Behind Head Sit Up
:30 Hands Across Chest Sit Up
:30 Sit Up (with momentum)
-rest 2:00-
:30 Weighted Straight Leg Sit Up
:30 Hands Behind Head Sit Up
:30 Hands Across Chest Sit Up
:30 Sit Up (with momentum)
Scaling
2 sets for max reps
:30 Abmat Straight Leg Sit Up
:30 Abmat Sit Up (hands behind head)
:30 Abmat Sit Up (hands across chest)
:30 Abmat Sit Up (hands touching behind head and at feet – using momentum)
-rest 2:00 between sets-