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 4:00
4 Box Step Up (each side)
4 Up Downs (aka No Push Up Burpee)
8 Step Back Lunges
Athletes Notes
Box Step Up
No Push Up Burpee
Step Back Lunge
()
Engine Company (3 Rounds for reps)
20 min EMOM
Minute 1: Max Burpee Pull Up or Burpee to 6″ Target
Minute 2: Max Box Jump w/ Step Down (24/20) or Broad Jump
Minute 3: Max Walking Lunges
Minute 4: rest
Athletes Notes
Scoring Note
You are adding your scores for each movement across the EMOM.
Score 1: total Burpee Pull Ups or Burpee to Target
Score 2: total Box Jump or Broad Jump
Score 3: total Walking Lunge steps
Demo Videos
Burpee Pull Up
Burpee to Target
Box Jump
Broad Jump
Bodyweight Walking Lunge
Flow
0:00-1:00: Max Burpee Pull Ups
1:00-2:00: Max Box Jumps
2:00-3:00: Max Walking Lunges
3:00-4:00: Rest
-repeat this sequence until 20:00 is up (5 rounds)
*Use the last 5-10 seconds of each minute to transition to the next movement.
Scaling
No scaling needed!