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)
3:00 Jog
-into-
3 rounds
3 Single Leg Glute Bridge with 2 second pause
3-6 Push Press (backpack or dumbbells)
9 Air Squats
Athletes Notes
Single Leg Glute Bridge
Dumbbell Push Press
Backpack Push Press
Air Squats
Emerald (8 Rounds for reps)
8 Sets (work 1:00/rest 1:00)
200ft Shuttle Run* or 30 sec alt High Knee to Lateral Shuffle
Max Thrusters (DB 2×50/35 or Backpack) in the time remaining
*For the Shuttle Run, each set will be 100ft out + 100ft back
Athletes Notes
Demo Videos
Shuttle Run – note the specified distance today!
High Knees to Lateral Shuffle
Dumbbell Thruster
Backpack Thruster
Flow
0:00-1:00: 200ft Shuttle Run + Max Thrusters in remaining time
1:00-2:00: Rest
2:00-3:00: 200ft Shuttle Run + Max Thrusters in remaining time
3:00-4:00: Rest
4:00-5:00: 200ft Shuttle Run + Max Thrusters in remaining time
5:00-6:00: Rest
6:00-7:00: 200ft Shuttle Run + Max Thrusters in remaining time
7:00-8:00: Rest
8:00-9:00: 200ft Shuttle Run + Max Thrusters in remaining time
9:00-10:00: Rest
10:00-11:00: 200ft Shuttle Run + Max Thrusters in remaining time
11:00-12:00: Rest
12:00-13:00: 200ft Shuttle Run + Max Thrusters in remaining time
13:00-14:00: Rest
14:00-15:00: 200ft Shuttle Run + Max Thrusters in remaining time
Scaling
Lower weight to 2×35/20 or as needed.