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 Rounds
5 Inchworm into Box Step Up
5 Single Arm Upright Row (each side) (use band or dumbbell)
10 Good Mornings
10 Air Squats
Athletes Notes
Inchworm into Box Step Up
Banded Upright Rows
Single Arm Dumbbell Upright Row
Banded Good Mornings – banded or bodyweight
Air Squats
Lime Green (5 Rounds for time)
5 sets
7 Burpee Box Jump Overs (24/20) or Burpee Broad Jump (3ft)
14 alt Hang Clean & Jerk*
21 Goblet Squats* or Air Squats
-rest 2:00 between sets-
*DB (50/35) or Backpack
Athletes Notes
Demo Videos
Burpee Box Jump Over
Burpee Broad Jump
Single Dumbbell Hang Power Clean and Jerk
Backpack Hang Squat Clean and Jerk – can power clean
Dumbbell Goblet Squat
Backpack Goblet Squat
Air Squats
Flow
7 Burpee Box Jump Overs
14 alt Hang Clean & Jerk
21 Goblet Squats
-rest 2:00-
7 Burpee Box Jump Overs
14 alt Hang Clean & Jerk
21 Goblet Squats
-rest 2:00-
7 Burpee Box Jump Overs
14 alt Hang Clean & Jerk
21 Goblet Squats
-rest 2:00-
7 Burpee Box Jump Overs
14 alt Hang Clean & Jerk
21 Goblet Squats
-rest 2:00-
7 Burpee Box Jump Overs
14 alt Hang Clean & Jerk
21 Goblet Squats
Scaling
5 sets
7 Burpee Box Jump Overs (24/20) or Burpee Broad Jump (3ft)
14 alt Hang Clean & Jerk*
21 Goblet Squats* or Air Squats
-rest 2:00 between sets-
*DB (35/20) or Backpack