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
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Warm Up (No Measure)
AMRAP 5:00
5 Inchworm
5 Single Leg RDL (each side)
10 Single Leg Calf Raise (per side)
30 Line Hops (or Single Unders)
Athletes Notes
Inchworm to Pushup
Bodyweight Single Leg RDL
Single Leg Calf Raises
Line Hops
Single Unders
Keepy Uppy (Time)
For time (work 2:30/rest 2:30):
4 Wall Walk
16 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
Max Double Unders or Penguin Hops in the time remaining
*Continue until you accumulate 300 Double Unders
*Cap at 4-5 sets
Athletes Notes
Scoring Note
Score total time to complete the workout, including any rest.
Demo Videos
Wall Walk
Dumbbell Snatch
Backpack Ground to Overhead
Double Under
Penguin Hops
Flow
0:00-2:30
4 Wall Walk
16 alt DB Snatch
Max Double Unders in remaining time
2:30-5:00
Rest
5:00-7:30
4 Wall Walk
16 alt DB Snatch
Max Double Unders in remaining time
7:30-10:00
Rest
…and so on until 300 Double Unders are accumulated or until cap is reached (4-5 sets).
Scaling
For time (work 2:30/rest 2:30):
4 Pike Walk – Feet Elevated
16 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
Max Single Unders or Line Hops in the time remaining
*Continue until you accumulate 300 Single Unders
*Cap at 4-5 sets