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 4-6 minutes
6 Single Leg Bodyweight RDL (each side)
6 Single Leg Glute Bridges (each side)
9 Good Morning
12 Air Squats
Athletes Notes
Bodyweight Single Leg RDL
Single Leg Glute Bridge
Banded Good Mornings – banded or bodyweight
Air Squats
()
Touchdown! (2 Rounds for reps)
A. Romanian Deadlift (2×50/35 or Backpack)
Max reps w/ 5 sec negative (leave 1 rep in the tank)
-rest 2:00-
Perform 90% of your max set (3 sec negative on each rep)
-rest 2:00-
Perform 80% of your max set (no tempo) – 1 set every 90 sec (cap at 5 total sets)
B. Rear Foot Elevated Split Squat (2×50/35 or Backpack Goblet)
Max reps alternating legs w/ 5 sec negative (leave 1 rep in the tank) – cap at 12 total reps
-rest 1:00-
Perform 90% of your max set, alternating legs (3 sec negative on each rep)
-rest 1:00-
Perform 80% of your max set, alternating legs (no tempo) – 1 set every 75 sec (cap at 3 total sets)
Athletes Notes
Demo Videos
Double Dumbbell RDL
Romanian Deadlifts using backpack
Dumbbell Bulgarian Split Squats (aka rear foot elevated split squat)
Goblet Backpack Bulgarian Split Squat
Flow – Part A
Part A
1 set for max reps of Romanian Deadlifts (5 seconds down on each rep)
-rest 2:00-
Perform 90% of your max set (3 seconds down on each rep)
-rest 2:00-
At 0:00: Perform 80% of your max set at regular tempo
At 1:30: Perform 80% of your max set at regular tempo
At 3:00: Perform 80% of your max set at regular tempo
At 4:30: Perform 80% of your max set at regular tempo
At 6:00: Perform 80% of your max set at regular tempo
Example
If your max set is 10 reps (WITH 5 second negative on every single rep)
-rest 2:00-
Perform 9 reps (WITH 3 second negative on every single rep)
-rest 2:00-
Start a running clock –
at 0:00, 1:30, 3:00, 4:30, and 6:00: Perform 8 RDL
Flow – Part B
Part B
1 set for max reps of alt Rear Foot Elevated Split Squat (5 seconds lowering on each rep)
-rest 1:00-
Perform 90% of your max set (3 seconds lowering on each rep)
-rest 1:00-
At 0:00: Perform 80% of your max set at regular tempo
At 1:15: Perform 80% of your max set at regular tempo
At 2:30: Perform 80% of your max set at regular tempo
Example
If your max set is 10 alt reps (WITH 5 second negative on every single rep)
-rest 2:00-
Perform 9 alt reps (WITH 3 second negative on every single rep)
-rest 2:00-
Start a running clock –
at 0:00, 1:15, and 2:30: Perform 8 alt Rear Foot Elevated Split Squat (no tempo)
Scaling
Lower weight to 2×35/20 or as needed.
Substitute Double Dumbbell Split Squat if balance is a concern with the rear foot elevated.