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
20 seconds Shoulder Swimmers (OR 20 second handstand hold on wall)
30 Line Hops (or Single Unders)
10-20ft Bear Crawl
Athletes Notes
Inchworm to Pushup
Shoulder Swimmers
Handstand Hold
Line Hops
Single Unders
Bear Crawl
()
Vince Lombardi (Time)
For Time
50 Push Ups
150 Double Unders or Penguin Hops
300ft Bear Crawl or 100ft Handstand Walk
150 Double Unders or Penguin Hops
50 Push Ups
Athletes Notes
Demo Videos
Push Ups
Double Under
Penguin Hops
Bear Crawl
Handstand Walk
Flow
50 Push Ups
150 Double Unders
300ft Bear Crawl
150 Double Unders
50 Push Ups
Scaling
For Time
35 Push Ups or Knee Push Up
150 Single Unders or Line Hops
200ft Bear Crawl
150 Single Unders or Line Hops
35 Push Ups