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
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Peas and Carrots (Time)
Open 22.2
For Time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (2×50/35 or Backpack)
Dumbbell or Backpack Facing Burpee
Athletes Notes
Demo Videos
Dumbbell Deadlift
Backpack Deadlift
Dumbbell Facing Burpees
Backpack Facing Burpees
Flow
1 Deadlift + 1 Dumbbell Facing Burpee
2 Deadlift + 2 Dumbbell Facing Burpee
3 Deadlift + 3 Dumbbell Facing Burpee
4 Deadlift + 4 Dumbbell Facing Burpee
5 Deadlift + 5 Dumbbell Facing Burpee
6 Deadlift + 6 Dumbbell Facing Burpee
7 Deadlift + 7 Dumbbell Facing Burpee
8 Deadlift + 8 Dumbbell Facing Burpee
9 Deadlift + 9 Dumbbell Facing Burpee
10 Deadlift + 10 Dumbbell Facing Burpee
9 Deadlift + 9 Dumbbell Facing Burpee
8 Deadlift + 8 Dumbbell Facing Burpee
7 Deadlift + 7 Dumbbell Facing Burpee
6 Deadlift + 6 Dumbbell Facing Burpee
5 Deadlift + 5 Dumbbell Facing Burpee
4 Deadlift + 4 Dumbbell Facing Burpee
3 Deadlift + 3 Dumbbell Facing Burpee
2 Deadlift + 2 Dumbbell Facing Burpee
1 Deadlift + 1 Dumbbell Facing Burpee
Scaling
Lower weight to 35/20 or as needed.