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 minutes
5 Single Arm Upright Row (each side)
5 Single Leg Glute Bridges (each side)
10 Good Mornings
10 Sit Ups
Athletes Notes
Single Arm Dumbbell Upright Row
Banded Upright Rows
Single Leg Glute Bridge
Banded Good Mornings – banded or bodyweight
Sit Ups
Skill/Strength Work (Checkmark)
4 sets
6-8/leg Goblet Pistol Box Squat (50/35 or Backpack) w/ 3 sec negative each rep
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Pistol Squat to Box holding DB or backpack in goblet position
—3 sec negative (lowering to box) on each rep
Flow
6-8 reps Tempo Goblet Pistol Box Squat – left leg
6-8 reps Tempo Goblet Pistol Box Squat – right leg
-rest 2:00-
6-8 reps Tempo Goblet Pistol Box Squat – left leg
6-8 reps Tempo Goblet Pistol Box Squat – right leg
-rest 2:00-
6-8 reps Tempo Goblet Pistol Box Squat – left leg
6-8 reps Tempo Goblet Pistol Box Squat – right leg
-rest 2:00-
6-8 reps Tempo Goblet Pistol Box Squat – left leg
6-8 reps Tempo Goblet Pistol Box Squat – right leg
*use a clock to make sure you’re holding to the tempo!
Scaling
Lower weight as needed or perform unweighted.
Cardinals (Time)
For Time
15 Single Arm DB Snatch – right arm
20 DB Straight Leg Sit Up
15 Single Arm DB Snatch – left arm
20 DB Straight Leg Sit Up
15 Single Arm DB Snatch – right arm
20 DB Straight Leg Sit Up
15 Single Arm DB Snatch – left arm
*Dumbbell (50/35)
Backpack option:
For Time
15 Backpack Ground to Overhead
30 Bodyweight Straight Leg Sit Up
15 Backpack Ground to Overhead
30 Bodyweight Straight Leg Sit Up
15 Backpack Ground to Overhead
30 Bodyweight Straight Leg Sit Up
15 Backpack Ground to Overhead
Athletes Notes
Demo Videos
Dumbbell Snatch
Dumbbell Straight Leg Sit Ups
Backpack Ground to Overhead
Straight Leg Sit Up
Flow
As quickly as possible, complete
15 Single Arm DB Snatch – right arm
20 DB Straight Leg Sit Up
15 Single Arm DB Snatch – left arm
20 DB Straight Leg Sit Up
15 Single Arm DB Snatch – right arm
20 DB Straight Leg Sit Up
15 Single Arm DB Snatch – left arm
Scaling
For Time
15 Single Arm DB Snatch – right arm
15 DB Straight Leg Sit Up (or 20 Bodyweight Straight Leg Sit Up)
15 Single Arm DB Snatch – left arm
15 DB Straight Leg Sit Up (or 20 Bodyweight Straight Leg Sit Up)
15 Single Arm DB Snatch – right arm
15 DB Straight Leg Sit Up (or 20 Bodyweight Straight Leg Sit Up)
15 Single Arm DB Snatch – left arm
*Dumbbell (35/20)