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
()
Figure Skating (Time)
2 sets
800m Run (OR 1:30 High Knees + 1:30 Jumping Jacks)
-rest 2:00-
400m Run (OR 1:00 High Knees + 1:00 Jumping Jacks)
-rest 1:30-
200m Run (OR :30 High Knees + :30 Jumping Jacks)
-rest 1:00-
Athletes Notes
Demo Videos
High Knees
Jumping Jacks
Flow
800m Run
-rest 2:00-
400m Run
-rest 1:30-
200m Run
-rest 1:00-
800m Run
-rest 2:00-
400m Run
-rest 1:30-
200m Run
*Score is total time to complete the work.
Scaling
2 sets
600m Run (OR 1:30 High Knees + 1:30 Jumping Jacks)
-rest 2:00-
300m Run (OR 1:00 High Knees + 1:00 Jumping Jacks)
-rest 1:30-
150m Run (OR :30 High Knees + :30 Jumping Jacks)
-rest 1:00-