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)
2-3 Rounds
15 High Knees
10 Butt Kicks
5/side Samson Stretch
5 Up Downs (aka No Push Up Burpee)
-then-
3-5 minute Jog (start easy and get faster every minute)
Athletes Notes
High Knees
Butt Kicks
Samson Lunge
No Push Up Burpee
()
Devil Dogs (3 Rounds for reps)
3 Sets for Max Reps
1:00 Run or Skater Side Jumps
2:00 Max Burpee Variation (see below)
1:00 Run or Jumping Jacks
-rest 2:00 b/t sets-
set 1 = Max Burpee Deadlift (2×50/35 or Backpack)
set 2 = Max alt Single Arm Burpee Deadlift (50/35 or Backpack)
set 3 = Max Burpee
Athletes Notes
Scoring Note
You are only scoring the burpees in each set.
Demo Videos
Skater Side Jumps
Jumping Jacks
Dumbbell Burpee Deadlifts – double DB on set 1, alternating single DB on set 2
Burpee Backpack Deadlift – use both hands on set 1, alternating single hand on set 2
Burpee
Flow
1:00 Run
2:00 Burpee Deadlifts
1:00 Run
-rest 2:00-
1:00 Run
2:00 alternating Single Arm Burpee Deadlifts
1:00 Run
-rest 2:00-
1:00 Run
2:00 Burpees
1:00 Run
Scaling
Lower weight to 2×35/20 or as needed.