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
()
Curling (3 Rounds for time)
3 sets
5 Wall Walk
15 Box Jump/Step Down (24/20) or Broad Jump (3ft)
30 Air Squat
15 Box Jump/Step Down (24/20) or Broad Jump (3ft)
5 Wall Walk
-rest 3 minutes between sets-
Athletes Notes
Demo Videos
Wall Walk
Box Jump
Broad Jump
Air Squats
Flow
5 Wall Walks
15 Box Jumps
30 Air Squats
15 Box Jumps
5 Wall Walks
-rest 3:00-
5 Wall Walks
15 Box Jumps
30 Air Squats
15 Box Jumps
5 Wall Walks
-rest 3:00-
5 Wall Walks
15 Box Jumps
30 Air Squats
15 Box Jumps
5 Wall Walks
Scaling
3 sets
5 Pike Walk – Feet Elevated
15 Box Jump/Step Down (20/16) or Broad Jump (3ft)
30 Air Squat
15 Box Jump/Step Down (20/16) or Broad Jump (3ft)
5 Pike Walk
-rest 3 minutes between sets-