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 5 Minutes
5 Box Step Ups (each side)
10 Plank Shoulder Taps
15 Sit Ups
10 Air Squats
5 Russian Swing (dumbbell or backpack)
Athletes Notes
Box Step Up
Plank Shoulder Taps
Sit Ups
Air Squats
Single Dumbbell Russian Swing
Backpack Russian Swings
()
Home of the 49ers (Time)
6 sets
*each set MUST be unbroken!
10 Russian Swings
10 Goblet Squats
2 Turkish Get Ups (right arm)
2 Turkish Get Ups (left arm)
-rest as needed b/t sets to keep the complex unbroken-
*Dumbbell (50/35) or Backpack
Athletes Notes
Demo Videos
Single Dumbbell Russian Swing
Dumbbell Goblet Squat
Dumbbell Turkish Get Up
Backpack Russian Swings
Backpack Goblet Squat
Backpack Turkish Get Up
Flow
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
-rest as needed-
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
-rest as needed-
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
-rest as needed-
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
-rest as needed-
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
-rest as needed-
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
*score is total time to complete all 6 sets, including rest
Scaling
Lower weight to 35/20 or as needed.
Can substitute Bodyweight Turkish Get Up .