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)
4:00 AMRAP
4 Box Step Up (each side)
2 Broad Jumps
4 Up Downs (aka No Push Up Burpee)
8 Step Back Lunges
Athletes Notes
Box Step Up
Broad Jump
No Push Up Burpee
Step Back Lunge
()
Malcolm in the Middle (2 Rounds for reps)
2 sets @ consistent effort
8 minute AMRAP
8 Box Jump Over (24/20) or Broad Jump
8 Burpee
16 alt Walking Lunge
-rest 4:00 between sets-
Athletes Notes
Demo Videos
Box Jump Over
Broad Jump
Burpee
Bodyweight Walking Lunge
Flow
0:00-8:00
Complete as many rounds and reps as possible of:
8 Box Jump Over
8 Burpee
16 alt Walking Lunge
8:00-12:00
Rest
12:00-20:00
Complete as many rounds and reps as possible of:
8 Box Jump Over
8 Burpee
16 alt Walking Lunge
Scaling
No scaling needed!