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
10 Sit Ups
1:00 Jog
Athletes Notes
Inchworm to Pushup
Sit Ups
()
Chicken Noodle Soup (Time)
For Time
21-15-9
No Push Up Burpee
V-Up
-then-
1 mile (1600m) Run
-then-
9-15-21
No Push Up Burpee
V-Up
*Run alt: 3 rounds of 100 High Knees + 50 Jumping Jacks
Athletes Notes
Demo Videos
No Push Up Burpee
V-Ups
High Knees
Jumping Jacks
Flow
21 No Push Up Burpee
21 V-Ups
15 No Push Up Burpee
15 V-Ups
9 No Push Up Burpee
9 V-Ups
1600m Run
9 No Push Up Burpee
9 V-Ups
15 No Push Up Burpee
15 V-Ups
21 No Push Up Burpee
21 V-Ups
Scaling
For Time
21-15-9
No Push Up Burpee
Tuck Ups
-then-
1200m Run
-then-
9-15-21
No Push Up Burpee
Tuck Ups