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
5 Sit Ups
20 sec Forearm Side Plank (each side)
Athletes Notes
Sit Ups
Forearm Side Plank
()
Home Improvement (Time)
For Time
1 Mile Run
75 V-Ups
1 Mile Run
*If running is not an option, sub 4 rounds of 1:00 Jumping Jacks + 1:00 High Knees for each 1 mile run.
Athletes Notes
Demo Videos
Jumping Jacks
High Knees
V-Ups
Flow
As quickly as possible, complete
1 mile Run
75 V-Ups
1 mile Run
Non-running option:
1:00 Jumping Jacks
1:00 High Knees
1:00 Jumping Jacks
1:00 High Knees
1:00 Jumping Jacks
1:00 High Knees
1:00 Jumping Jacks
1:00 High Knees
75 V-Ups
1:00 Jumping Jacks
1:00 High Knees
1:00 Jumping Jacks
1:00 High Knees
1:00 Jumping Jacks
1:00 High Knees
1:00 Jumping Jacks
1:00 High Knees
Scaling
Substitute Tuck Ups or Alternating Leg V-Up for V-ups.
Use Jumping Jack+High Knee version, or substitute a machine if necessary.