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)
3-4 Rounds
:15 Wall Sit
5 Single Leg RDL (each side)
5 Dynamic Squat Stretch
5 Staggered Stance Hip Thrusts (each side)
:15 Plank Hold
Athletes Notes
Wall Sit
Single Leg Dumbbell RDL
Backpack Single Leg RDL
Dynamic Squat Stretch
Bodyweight Staggered Stance Hip Thrust – single leg or staggered stance
Plank
()
Alpha (3 Rounds for reps)
3 sets
:30 Single Leg Wall Sit (each side)
immediately into:
:60 Max Goblet Squats in unbroken sets of at least 10 (50/35 or Backpack)
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Single Leg Wall Sit
Dumbbell Goblet Squat
Backpack Goblet Squat
Flow
:30 Wall Sit – right leg
:30 Wall Sit – left leg
:60 Max reps Goblet Squat (must be in sets of 10+)
-rest 3:00-
:30 Wall Sit – right leg
:30 Wall Sit – left leg
:60 Max reps Goblet Squat (must be in sets of 10+)
-rest 3:00-
:30 Wall Sit – right leg
:30 Wall Sit – left leg
:60 Max reps Goblet Squat (must be in sets of 10+)
Scaling
3 sets
:60 Wall Sit
immediately into:
:60 Max Goblet Squats in unbroken sets of at least 10 (35/20 or Backpack)
-rest 3:00 between sets-
Omega (3 Rounds for reps)
3 sets
:30 Single Leg Bodyweight Hip Thrust Hold (each side)
immediately into:
:60 Max Russian Swings in unbroken sets of at least 10 (50/35 or Backpack)
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Single Leg Hip Thrust Hold
Single Dumbbell Russian Swing
Backpack Russian Swings
Flow
:30 Single Leg Hip Thrust Hold – right leg
:30 Single Leg Hip Thrust Hold – left leg
:60 Max Russian Swings (must be in sets of 10+)
-rest 3:00-
:30 Single Leg Hip Thrust Hold – right leg
:30 Single Leg Hip Thrust Hold – left leg
:60 Max Russian Swings (must be in sets of 10+)
-rest 3:00-
:30 Single Leg Hip Thrust Hold – right leg
:30 Single Leg Hip Thrust Hold – left leg
:60 Max Russian Swings (must be in sets of 10+)
Scaling
3 sets
:30 Bodyweight Staggered Stance Hip Thrust Hold – right leg forward
:30 Bodyweight Staggered Stance Hip Thrust Hold – left leg forward
immediately into:
:60 Max Russian Swings in unbroken sets of at least 10 (35/20 or Backpack)
-rest 3:00 between sets-