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 5:00
5 Inchworms
10 Glute Bridges
10 Good Mornings (banded or bodyweight)
10 Step Back Lunges
Athletes Notes
Inchworm to Push Up
Glute Bridges
Banded Good Mornings – banded or bodyweight
Step Back Lunge
()
Constantly Varied (AMRAP – Rounds and Reps)
CrossFit Open 25.1
15 minute AMRAP
3 Lateral Burpee over Dumbbell or Backpack (2×50/35)
3 Dumbbell Hang Clean to Overhead (2×50/35) or Backpack Ground to Overhead
30 ft Walking Lunge (2×15 feet)
*After completing each round, add 3 reps to the Burpees and Hang Clean to Overheads/Ground to Overhead
Athletes Notes
Demo Videos
Lateral Burpee over Object
Double Dumbbell Hang Power Clean & Jerks
Backpack Ground to Overhead
Bodyweight Walking Lunge
Flow
On a 15:00 clock, complete as many rounds+reps as possible of:
3 Lateral Burpee over Dumbbell
3 Dumbbell Hang Clean to Overhead
30 ft Walking Lunge (15 ft down + 15 ft back)
6 Lateral Burpee over Dumbbell
6 Dumbbell Hang Clean to Overhead
30 ft Walking Lunge (15 ft down + 15 ft back)
9 Lateral Burpee over Dumbbell
9 Dumbbell Hang Clean to Overhead
30 ft Walking Lunge (15 ft down + 15 ft back)
…etc. adding 3 reps to the burpees and hang clean to OH every new round.
Scaling
Lower weight to 2×35/20 or as needed.