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 4:00
8 Single Arm Russian Dumbbell Swings (light) (each side)
4 Box Step Up (each side)
2 Broad Jumps
Athletes Notes
Single Dumbbell Russian Swing
Box Step Up
Broad Jump
()
Xs and Os (2 Rounds for time)
2 sets
10 Box Step Overs (24/20) (2×50/35 or Backpack)
20 alt DB Hang C&J (50/35) or Hang Backpack C&J
30 Box Jump/Step Down or Broad Jump
20 alt DB Hang C&J (50/35) or Hang Backpack C&J
-rest 5:00 between sets-
Athletes Notes
Demo Videos
Double Dumbbell Box Step Overs
Shoulder Rack Backpack Box Step Over
Single Dumbbell Hang Power Clean and Jerk
Backpack Hang Squat Clean and Jerk – can power clean
Box Jump
Broad Jump
Flow
10 Box Step Overs
20 alt Hang Clean & Jerk
30 Box Jumps
20 alt Hang Clean & Jerk
-rest 5:00-
10 Box Step Overs
20 alt Hang Clean & Jerk
30 Box Jumps
20 alt Hang Clean & Jerk
Scaling
Lower weight to 2×35/20 or as needed