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)
3-4 Rounds
5 Dynamic Squat Stretch
5 Staggered Stance Hip Thrusts (each side)
10 Alternating V-Ups
10 Air Squats
Athletes Notes
Dynamic Squat Stretch
Bodyweight Staggered Stance Hip Thrust
Alternating Leg V-Up
Air Squats
Rod of Iron: Part A (6 Rounds for reps)
Tempo Rear Foot Elevated Split Squat (50/35 or Backpack)
1 set AMRAP to failure (left leg) @30X1
-rest :30-
1 set AMRAP to failure (left leg) @30X1 – aim for approximately half the reps of the first set
-rest :30-
1 set AMRAP to failure (left leg) @30X1 – may only get a few reps here
-rest 2:00-
-repeat on right leg-
Athletes Notes
Scoring
Score reps for each set.
Scores 1-3 will be the reps for the three AMRAPs on the first side.
Scores 4-6 will be the reps for the three AMRAPs on the second side.
Demo Videos
Tempo Single DB Bulgarian Split Squat
Tempo Goblet Backpack Bulgarian Split Squat
Flow
One set for max reps to failure of Tempo Bulgarian Split Squat (left leg)
-rest :30-
One set for max reps to failure of Tempo Bulgarian Split Squat (left leg)
-rest :30-
One set for max reps to failure of Tempo Bulgarian Split Squat (left leg)
-rest 2:00-
One set for max reps to failure of Tempo Bulgarian Split Squat (right leg)
-rest :30-
One set for max reps to failure of Tempo Bulgarian Split Squat (right leg)
-rest :30-
One set for max reps to failure of Tempo Bulgarian Split Squat (right leg)
*Tempo is 30X1: 3 sec down, no pause, explode up, 1 sec pause at top on EVERY rep. Use a clock to keep the tempo!
Scaling
Lower weight to 35/20 or perform as Tempo Bodyweight Bulgarian Split Squat
Rod of Iron: Part B (6 Rounds for reps)
Tempo Single Leg Hip Thrust (50/35 or Backpack)
1 set AMRAP to failure (left leg) @20X2
-rest :30-
1 set AMRAP to failure (left leg) @20X2 – aim for approximately half the reps of the first set
-rest :30-
1 set AMRAP to failure (left leg) @20X2 – may only get a few reps here
-rest 2:00-
-repeat on right leg-
Athletes Notes
Scoring
Score reps for each set.
Scores 1-3 will be the reps for the three AMRAPs on the first side.
Scores 4-6 will be the reps for the three AMRAPs on the second side.
Demo Videos
Single Leg Dumbbell Hip Thrust
Single Leg Backpack Hip Thrust
Flow
One set for max reps to failure of Tempo Single Leg Hip Thrust (left leg)
-rest :30-
One set for max reps to failure of Tempo Single Leg Hip Thrust (left leg)
-rest :30-
One set for max reps to failure of Tempo Single Leg Hip Thrust (left leg)
-rest 2:00-
One set for max reps to failure of Tempo Single Leg Hip Thrust (right leg)
-rest :30-
One set for max reps to failure of Tempo Single Leg Hip Thrust (right leg)
-rest :30-
One set for max reps to failure of Tempo Single Leg Hip Thrust (right leg)
*Tempo is 20X2: 2 sec down, no pause, explode up, 2 sec pause at top on EVERY rep. Use a clock to keep the tempo!
Scaling
Lower weight to 35/20 or perform as Tempo Single Leg Hip Thrusts – Bodyweight
Rod of Iron: Part C (3 Rounds for reps)
V-Ups
1 set AMRAP to failure
-rest :30-
1 set AMRAP to failure – aim for approximately half the reps of the first set
-rest :30-
1 set AMRAP to failure – may only get a few reps here
Athletes Notes
Scoring
Score reps for each set.
Demo Videos
V-Ups
Flow
One set for max reps to failure of V-Ups
-rest :30-
One set for max reps to failure of V-Ups
-rest :30-
One set for max reps to failure of V-Ups
Scaling
Modify to Tuck Ups or Straight Leg Sit Ups