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)
3-4 Rounds
5 Push Ups
5 Single Leg RDL (each side)
5 Dynamic Squat Stretch
5 Staggered Stance Hip Thrusts (each side)
20 Single Unders (OR Forward/Backward Line Hops)
Athletes Notes
Push Ups
Single Leg Dumbbell RDL
Backpack Single Leg RDL
Dynamic Squat Stretch
Bodyweight Staggered Stance Hip Thrust
Single Unders
Forward and Backward Line Hops
Mulligatawny (AMRAP – Rounds and Reps)
15 minute AMRAP
1 Hang Squat Clean
1 Thruster
40 Double Unders or Penguin Hops
+
2 Hang Squat Cleans
2 Thrusters
40 Double Unders or Penguin Hops
…etc.
*Continue with this pattern, adding 1 rep to the weighted movements each round.
*Dumbbells (2×50/35) or Backpack
Athletes Notes
Demo Videos
Dumbbell Hang Squat Clean
Backpack Hang Squat Clean and Jerk – no jerk
Dumbbell Thruster
Backpack Thruster
Double Under
Penguin Hops
Flow
On a 15:00 clock, complete as many rounds+reps as possible of:
1 Hang Squat Clean
1 Thruster
40 Double Unders
2 Hang Squat Clean
2 Thruster
40 Double Unders
3 Hang Squat Clean
3 Thruster
40 Double Unders
…etc., adding 1 rep to the hang squat cleans and the thrusters each round.
Scaling
15 minute AMRAP
1 Hang Squat Clean
1 Thruster
40 Single Unders or Forward and Backward Line Hops
+
2 Hang Squat Cleans
2 Thrusters
40 Single Unders or Line Hops
…etc.
*Continue with this pattern, adding 1 rep to the weighted movements each round.
*Dumbbells (2×35/20) or Backpack