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 minute jog
-then-
2-3 rounds
5 Inchworm to Push Up
20 seconds Shoulder Swimmers
Athletes Notes
Inchworm to Push Up
Shoulder Swimmers
()
Core to Extremity (3 Rounds for distance)
For Max Distance
7:00 AMRAP
9 Wall Walk or Pike Walk Ups
Max distance Run in the time remaining
right into:
5:00 AMRAP
6 Wall Walk or Pike Walk Ups
Max distance Run in the time remaining
right into:
3:00 AMRAP
3 Wall Walk or Pike Walk Ups
Max distance Run in the time remaining
*Can sub AMRAP rounds of 10 Jumping Jacks + 20 Alt High Knees for run if needed (for scoring, every round of 10+20 = 50m run).
Athletes Notes
Demo Videos
Wall Walk
Pike Walk – Feet Elevated
High Knees to Jumping Jack
*if substituting this option, for scoring purposes, every round of 10 Jumping Jacks + 20 High Knees = 50m run.
Flow
0:00-7:00
9 Wall Walks
Max distance Run in remaining time
7:00-12:00
6 Wall Walks
Max distance Run in remaining time
12:00-15:00
3 Wall Walks
Max distance Run in remaining time
Scaling
No scaling needed!