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 5:00-7:00
3 Single Leg Glute Bridge with 2 second pause
5 Up Downs (aka No Push Up Burpee)
5 Box Step Ups (each side)
10 Air Squats
Athletes Notes
Single Leg Banded Glute Bridge – no band
No Push Up Burpee
Box Step Up
Air Squats
Magic Xylophone (Time)
For Time
10-8-6-4-2
Hang Squat Clean Thruster (2×50/35 or Backpack)
20-16-12-8-4
Lateral Burpee over Dumbbell or Backpack
Athletes Notes
Demo Videos
Dumbbell Hang Squat Clean Thrusters
Bag Hang Squat Clean Thruster with backpack
Lateral Burpee over Object
Flow
As quickly as possible, complete
10 Hang Squat Clean Thrusters
20 Lateral Burpees over Dumbbell
8 Hang Squat Clean Thrusters
16 Lateral Burpees over Dumbbell
6 Hang Squat Clean Thrusters
12 Lateral Burpees over Dumbbell
4 Hang Squat Clean Thrusters
8 Lateral Burpees over Dumbbell
2 Hang Squat Clean Thrusters
4 Lateral Burpees over Dumbbell
Scaling
Lower weight to 2×35/20.