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
5 Single Leg RDL (each side)
10 Good Mornings
Athletes Notes
Inchworm to Pushup
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
Red Sox (Time)
5 Rounds for Time
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead
15 Lateral Burpees
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
Dumbbell Deadlift
Dumbbell Hang Clean
Dumbbell Push Press
Dumbbell Lateral Burpees
Backpack Deadlift
Backpack Hang Power Cleans
Backpack Shoulder to Overhead
Backpack Lateral Burpees
Flow
As quickly as possible, complete:
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead
15 Lateral Burpees
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead
15 Lateral Burpees
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead
15 Lateral Burpees
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead
15 Lateral Burpees
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead
15 Lateral Burpees
Scaling
Lower weight to 2×35/20 or as needed.