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 5:00
10 Good Mornings
5 Single Leg RDL (each side)
5 Box Step Ups (each side)
5 Sit Ups
Athletes Notes
Banded Good Mornings – banded or bodyweight
Bodyweight Single Leg RDL
Box Step Up
Sit Ups
For Real Life! (Checkmark)
3 sets
6-8 Lateral Box Step Down (per leg) w/ 5 sec neg
-rest 2:00 b/t sets-
3 sets
10-15 Tempo Stiff Leg Dumbbell (2×50/35) or Backpack RDL
-rest 2:00 b/t sets-
Athletes Notes
Demo Videos
Lateral Box Step Up
Tempo Double Dumbbell Stiff Leg Deadlift
Backpack Stiff Leg Deadlift
Flow
6-8 Tempo Lateral Box Step Down (left leg)
6-8 Tempo Lateral Box Step Down (right leg)
-rest 2:00-
6-8 Tempo Lateral Box Step Down (left leg)
6-8 Tempo Lateral Box Step Down (right leg)
-rest 2:00-
6-8 Tempo Lateral Box Step Down (left leg)
6-8 Tempo Lateral Box Step Down (right leg)
-rest 2:00-
10-15 Tempo Stiff Leg RDL
-rest 2:00-
10-15 Tempo Stiff Leg RDL
-rest 2:00-
10-15 Tempo Stiff Leg RDL
Scaling
Lower weight to 2×35/20 or as needed.
Core Finisher (Time)
For Time
100 PVC Abmat Sit Up (or hands locked behind head)
Athletes Notes
Demo Videos
Stick Sit Ups – if no PVC or stick is available, lock hands behind head
Scaling
For Time
75 PVC Abmat Sit Up (or hands locked behind head)