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 5 minutes
5 Samson Stretch (each side)
10 Single Leg Calf Raise (per side)
30 Line Hops (or Single Unders)
10 Good Mornings
Athletes Notes
Samson Lunge
Single Leg Calf Raises
Line Hops
Single Unders
Banded Good Mornings – banded or bodyweight
()
Clam Chowder (5 Rounds for time)
5 sets (new set every 4:00)
30 Double Unders or Penguin Hops
20 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
20 Air Squats
30 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Dumbbell Snatch
Backpack Ground to Overhead
Air Squats
Flow
At 0:00
30 Double Unders
20 alt DB Snatch
20 Air Squats
30 Double Unders
-rest until 4:00-
At 4:00
30 Double Unders
20 alt DB Snatch
20 Air Squats
30 Double Unders
-rest until 8:00-
At 8:00
30 Double Unders
20 alt DB Snatch
20 Air Squats
30 Double Unders
-rest until 12:00-
At 12:00
30 Double Unders
20 alt DB Snatch
20 Air Squats
30 Double Unders
-rest until 16:00-
At 16:00
30 Double Unders
20 alt DB Snatch
20 Air Squats
30 Double Unders
Scaling
5 sets (new set every 4:00)
30 Single Unders or Line Hops
20 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
20 Air Squats
30 Single Unders or Line Hops