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)
3-5 minute Jog (start easy and get faster every minute)
-then-
2-3 Rounds
3 Single Leg RDL (each side)
5 Knee Push Ups
7 Air Squat
Athletes Notes
Bodyweight Single Leg RDL
Elevated Knee Push Ups
Air Squats
()
Emmanuel (5 Rounds for reps)
5 sets for max reps
3 minute AMRAP
3 Power Clean (2×50/35 or Backpack)
6 Push Ups
9 Air Squats
-rest 1:00 between sets-
Athletes Notes
Demo Videos
Dumbbell Power Clean
Backpack Power Clean and Jerk – no jerk
Push Ups
Air Squats
Flow
0:00-3:00
Max rounds+reps of:
3 Power Cleans – 6 Push Ups – 9 Air Squats
3:00-4:00
Rest
4:00-7:00
Max rounds+reps of:
3 Power Cleans – 6 Push Ups – 9 Air Squats
7:00-8:00
Rest
8:00-11:00
Max rounds+reps of:
3 Power Cleans – 6 Push Ups – 9 Air Squats
11:00-12:00
Rest
12:00-15:00
Max rounds+reps of:
3 Power Cleans – 6 Push Ups – 9 Air Squats
15:00-16:00
Rest
16:00-19:00
Max rounds+reps of:
3 Power Cleans – 6 Push Ups – 9 Air Squats
Scaling
5 sets for max reps
3 minute AMRAP
3 Power Clean (2×35/20 or Backpack)
5 Push Ups or Elevated Push Up
7 Air Squats
-rest 1:00 between sets-