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 Rounds
5 Box Step Up (each side)
5 Single Leg RDL (each side)
10 Good Mornings
10 Alternating V Ups
Athletes Notes
Box Step Up
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
Alternating Leg V Ups
Lower Body Strength (Checkmark)
3 sets
4-6/leg Goblet Lateral Box Step Down w/ 3 sec neg each rep
-rest 2:00 between sets-
*Dumbbell (50/35) or Backpack
Athletes Notes
Demo Videos
Foot on Box Lateral Goblet Dumbbell Step Up – 3 seconds down on each rep
Foot on Box Lateral Goblet Backpack Step Up – 3 seconds down on each rep
Flow
4-6 Tempo Goblet Lateral Box Step Down – right leg
4-6 Tempo Goblet Lateral Box Step Down – left leg
-rest 2:00-
4-6 Tempo Goblet Lateral Box Step Down – right leg
4-6 Tempo Goblet Lateral Box Step Down – left leg
-rest 2:00-
4-6 Tempo Goblet Lateral Box Step Down – right leg
4-6 Tempo Goblet Lateral Box Step Down – left leg
Scaling
Lower weight to 35/20 or perform unweighted if needed.
Muscle Beach (Time)
For Time
50-40-30-20-10
Russian Swing (50/35 or Backpack)
Abmat Sit Ups
Athletes Notes
Demo Videos
Single Dumbbell Russian Swing
Backpack Russian Swings
Sit Ups
Flow
As quickly as possible, complete:
50 Russian Swing
50 Sit Ups
40 Russian Swing
40 Sit Ups
30 Russian Swing
30 Sit Ups
20 Russian Swing
20 Sit Ups
10 Russian Swing
10 Sit Ups
Scaling
For Time
40-30-20-10
Russian Swing (35/20 or Backpack)
Abmat Sit Ups