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 5-7 Minutes
7 Single Leg Bodyweight RDL (each side)
7 Single Leg Glute Bridges (each side)
7 Box Step Ups (each side)
3 Broad Jumps
Athletes Notes
Bodyweight Single Leg RDL
Single Leg Glute Bridge
Box Step Up
Broad Jump
()
French Onion Soup (Time)
For Time
20 Double Dumbbell Box Step Overs (2×50/35)
30 Single Dumbbell Box Step Overs (50/35)
40 Box Step Ups
50 Box Jump/Step Down
Backpack version:
For Time
50 Backpack Box Step Overs
50 Box Step Ups
50 Box Jump/Step Down
*20 inch box for all
Athletes Notes
Demo Videos
Double Dumbbell Box Step Overs
Single Dumbbell Box Step Overs
Shoulder Rack Backpack Box Step Over
Box Step Up
Box Jump
Flow
As quickly as possible, complete:
20 Double Dumbbell Box Step Overs
30 Single Dumbbell Box Step Overs
40 Box Step Ups
50 Box Jump/Step Down
Scaling
Lower weight to 35/20 or as needed.
Or perform Backpack version with any weighted object available for the first 50 reps.
Core Finisher (Time)
For Time
100 Abmat Sit Ups
Athletes Notes
Demo Videos
Sit Ups
Scaling
For Time
75 Abmat Sit Ups