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 Minutes
10 Banded Pull Aparts -OR- 5 Bodyweight Renegade Rows (each side)
5 Single Leg RDL (each side)
5 Box Step Ups (each side)
:20 Jumping Jacks
Athletes Notes
Banded Pull Aparts
Bodyweight Renegade Row
Bodyweight Single Leg RDL
Box Step Up
Jumping Jacks
()
Tip of the Spear (5 Rounds for time)
5 sets
10 alt Dumbbell Hang Power Snatch (50/35) or Backpack Hang Clean + Shoulder to Overhead
10 Box Jump Over (24/20) or Broad Jumps
10 alt Dumbbell Hang Power Snatch (50/35) or Backpack Hang Clean + Shoulder to Overhead
-rest 2:00 b/t sets-
Athletes Notes
Demo Videos
Single Dumbbell Hang Snatch
Backpack Hang Squat Clean and Jerk – can power clean
Box Jump Over
Broad Jump
Flow
10 alt DB Hang Power Snatch
10 Box Jump Over
10 alt DB Hang Power Snatch
-rest 2:00-
10 alt DB Hang Power Snatch
10 Box Jump Over
10 alt DB Hang Power Snatch
-rest 2:00-
10 alt DB Hang Power Snatch
10 Box Jump Over
10 alt DB Hang Power Snatch
-rest 2:00-
10 alt DB Hang Power Snatch
10 Box Jump Over
10 alt DB Hang Power Snatch
-rest 2:00-
10 alt DB Hang Power Snatch
10 Box Jump Over
10 alt DB Hang Power Snatch
Scaling
Lower weight to 35/20 or as needed.