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 4-6 minutes
:20 Plank Hold
10 V-Ups
10 Glute Bridges
10 Step Back Lunges
Athletes Notes
Plank
V-Ups
Glute Bridges
Bodyweight Step Back Lunge
()
Fontainebleau (4 Rounds for time)
4 sets
20 Hip Thrust (50/35, Backpack, or Bodyweight)
-rest 1:00-
20 Tuck Ups – as fast as possible!
-rest 1:00-
20 alt Walking Lunges (2×50/35, Backpack, or Bodyweight)
-rest 2:00 b/t sets-
Athletes Notes
Scoring Note
Score time to complete each set of work, including the two 1 minute rest periods.
Demo Videos
Dumbbell Hip Thrusts
Backpack Hip Thrust with Elevated Feet – feet on floor
Bodyweight Hip Thrusts
Tuck Ups
Double Dumbbell Farmer Hold Walking Lunge
Backpack Goblet Walking Lunge
Bodyweight Walking Lunge
Flow
20 Hip Thrusts
-rest 1:00-
20 Tuck Ups
-rest 1:00-
20 alt Walking Lunges
-rest 2:00-
20 Hip Thrusts
-rest 1:00-
20 Tuck Ups
-rest 1:00-
20 alt Walking Lunges
-rest 2:00-
20 Hip Thrusts
-rest 1:00-
20 Tuck Ups
-rest 1:00-
20 alt Walking Lunges
-rest 2:00-
20 Hip Thrusts
-rest 1:00-
20 Tuck Ups
-rest 1:00-
20 alt Walking Lunges
Scaling
No scaling needed!