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 World’s Greatest Stretch (per side)
5 Single Leg Glute Bridges (per side)
5 Birddogs
10 Abmat Sit Ups
Athletes Notes
World’s Greatest Stretch
Single Leg Glute Bridge
Birddog
Sit Ups
Yankees: Part A (Time)
Dumbbell (50/35) or Backpack Goblet Rear Foot Elevated Split Squat
-accumulate 40 reps/leg in as few sets as possible
Athletes Notes
Demo Videos
Kettlebell Goblet Hold Bulgarian Split Squats with dumbbell
Goblet Backpack Bulgarian Split Squat
Flow
In as few sets as possible, accumulate
40 Goblet Bulgarian Split Squat – left leg
40 Goblet Bulgarian Split Squat – right leg
*score total time needed to complete the work
Scaling
Lower weight to 35/20 or as needed.
Can also perform as Bodyweight Bulgarian Split Squat
Yankees: Part B (Time)
Single Leg Dumbbell (50/35) or Backpack or Bodyweight Glute Bridge
-accumulate 60 reps/leg in as few sets as possible
Athletes Notes
Demo Videos
Single Leg Dumbbell Glute Bridge – DB or backpack
Single Leg Glute Bridge
Flow
In as few sets as possible, accumulate
60 Single Leg Glute Bridge – left leg
60 Single Leg Glute Bridge – right leg
*score total time needed to complete the work
Scaling
Lower weight to 35/20 or use bodyweight option.
Yankees: Part C (Time)
Alternating Single Leg V-Up
-accumulate 120 alternating reps in as few sets as possible
Athletes Notes
Demo Videos
Alternating Leg V-Up
Flow
In as few sets as possible, accumulate
120 alternating single leg V-ups
*score total time needed to complete the work
Scaling
Alternating Single Leg Tuck Up
-accumulate 120 alternating reps in as few sets as possible