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 Glute Bridges (each side)
12 Step Back Lunges
6 Single Arm Upright Row (each side) (use band or dumbbell)
6 Bodyweight Renegade Row (per side)
Athletes Notes
Single Leg Glute Bridge
Bodyweight Step Back Lunge
Single Arm Dumbbell Upright Row
Bodyweight Renegade Row
()
Alpine Skiing (5 Rounds for reps)
4 sets
In a 3 minute window
75 Double Unders
Max Complexes in the time remaining:
5 Dumbbell or Floor Push Up
5 No Push Up Burpee Deadlift (2×50/35 or Backpack)
10 alt Walking Lunge with Double Dumbbell Farmer Carry or Backpack Goblet Hold
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Double Under
Dumbbell Push Ups
Push Ups
Dumbbell Burpee Deadlifts – no push up
Burpee Backpack Deadlift – no push up
Double Dumbbell Farmer Hold Walking Lunge
Backpack Goblet Walking Lunge
Flow
0:00-3:00
75 Double Unders
Max sets of:
5 DB Push Up + 5 No Push Up Burpee Deadlift + 10 alt DB Walking Lunge
3:00-5:00
Rest
5:00-8:00
75 Double Unders
Max sets of:
5 DB Push Up + 5 No Push Up Burpee Deadlift + 10 alt DB Walking Lunge
8:00-10:00
Rest
10:00-13:00
75 Double Unders
Max sets of:
5 DB Push Up + 5 No Push Up Burpee Deadlift + 10 alt DB Walking Lunge
13:00-15:00
Rest
15:00-18:00
75 Double Unders
Max sets of:
5 DB Push Up + 5 No Push Up Burpee Deadlift + 10 alt DB Walking Lunge
*Complexes do not have to be unbroken. Score as rounds+reps completed for each set.
Scaling
4 sets
In a 3 minute window
75 Single Unders
Max Complexes in the time remaining:
5 Floor or Elevated Push Up
5 No Push Up Burpee Deadlift (2×35/20 or Backpack)
10 alt Dumbbell Farmer or Backpack Goblet Walking Lunge
-rest 2:00 between sets-