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 Box Step Ups (each side)
5 Single Leg RDL (each side)
7 Sit Ups
Athletes Notes
Single Leg Glute Bridge
Box Step Up
Single Leg Dumbbell RDL
Backpack Single Leg RDL
Sit Ups
Strength (Checkmark)
4 sets
3-5 Eccentric Counterbalance Pistol (per leg)
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Eccentric Counterbalance Pistol
Flow
3-5 Eccentric Counterbalance Pistols – left leg
3-5 Eccentric Counterbalance Pistols – right leg
-rest 2:00-
3-5 Eccentric Counterbalance Pistols – left leg
3-5 Eccentric Counterbalance Pistols – right leg
-rest 2:00-
3-5 Eccentric Counterbalance Pistols – left leg
3-5 Eccentric Counterbalance Pistols – right leg
-rest 2:00-
3-5 Eccentric Counterbalance Pistols – left leg
3-5 Eccentric Counterbalance Pistols – right leg
Scaling
Scale to Eccentric Counterbalance Pistol Squat to Box
Juniper (AMRAP – Rounds and Reps)
10 minute AMRAP
10 V-Ups
10 Power Cleans (DB 2×50/35 or Backpack)
Athletes Notes
Demo Videos
V-Ups
Dumbbell Power Clean
Backpack Power Clean and Jerk – no jerk
Flow
On a 10:00 clock, complete as many rounds+reps as possible of:
10 V-Ups
10 Power Cleans
Scaling
10 minute AMRAP
10 Tuck Ups or Straight Leg Sit Up
10 Power Cleans (DB 2×35/20 or Backpack)