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 Rounds
5 Inchworm
5 Single Leg RDL (each side)
10 Good Mornings
Athletes Notes
Inchworm to Pushup
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
()
Thin Blue Line (3 Rounds for reps)
6:00 AMRAP
40 Hand Release Push Ups
40 Russian Swings (50/35 or Backpack)
Max V-Ups in the time remaining
right into:
6:00 AMRAP
40 Russian Swings (50/35 or Backpack)
40 V-Ups
Max Hand Release Push Ups in the time remaining
right into:
6:00 AMRAP
40 V-Ups
40 Hand Release Push Ups
Max Russian Swings in the time remaining (50/35 or Backpack)
Athletes Notes
Demo Videos
Hand Release Push Up
V-Ups
Single Dumbbell Russian Swing
Backpack Russian Swings
Flow
0:00-6:00
40 Hand Release Push Ups
40 Russian Swings
Max V-Ups in remaining time
6:00-12:00
40 Russian Swings
40 V-Ups
Max Hand Release Push Ups in remaining time
12:00-18:00
40 V-Ups
40 Hand Release Push Ups
Max Russian Swings in remaining time
Scaling
6:00 AMRAP
40 Elevated Push Up or Knee Push Up
40 Russian Swings (35/20 or Backpack)
Max Tuck Ups or Straight Leg Sit Up in the time remaining
right into:
6:00 AMRAP
40 Russian Swings (35/20 or Backpack)
40 Tuck Ups or Straight Leg Sit Ups
Max Elevated or Knee Push Ups in the time remaining
right into:
6:00 AMRAP
40 Tuck Ups or Straight Leg Sit Ups
40 Elevated or Knee Push Ups
Max Russian Swings in the time remaining (35/20 or Backpack)