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 Minutes
5 Up Downs (aka No Push Up Burpee)
5 Single Arm Upright Row (each side) (use band or dumbbell)
5 Single Leg Glute Bridge (each side)
10 Air Squats
20 seconds Shoulder Swimmers
Athletes Notes
No Push Up Burpee
Single Arm Dumbbell Upright Row
Banded Upright Rows – single arm
Single Leg Glute Bridge
Air Squats
Shoulder Swimmers
()
Sunset Harbour (5 Rounds for time)
5 sets
8 Dumbbell Clean and Jerk or Backpack Ground to Overhead
12 Lateral Burpee over Dumbbell or Backpack
8 Dumbbell or Backpack Thrusters
-rest :30 between rounds 1 and 2-
-rest 1:00 between rounds 2 and 3-
-rest 2:00 between rounds 3 and 4-
-rest 3:00 between rounds 4 and 5-
*Dumbbells (2×50/35) or Backpack
**Start fast and hold on with the ascending rest!
Athletes Notes
Demo Videos
Double Dumbbell Clean and Jerk
Dumbbell Lateral Burpees
Dumbbell Thruster
Backpack Ground to Overhead
Backpack Lateral Burpees
Backpack Thruster
Flow
8 Clean and Jerk
12 Lateral Burpee
8 Thrusters
-rest :30-
8 Clean and Jerk
12 Lateral Burpee
8 Thrusters
-rest 1:00-
8 Clean and Jerk
12 Lateral Burpee
8 Thrusters
-rest 2:00-
8 Clean and Jerk
12 Lateral Burpee
8 Thrusters
-rest 3:00-
8 Clean and Jerk
12 Lateral Burpee
8 Thrusters
Scaling
Lower weight to 2×35/20