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
9 Scap Pull Ups OR Bodyweight Renegade Rows
7 Air Squat
5 Push Ups
3 Box Jumps
Athletes Notes
Scap Pull Ups
Bodyweight Renegade Row
Air Squats
Push Ups
Box Jump
Watch & Work (5 Rounds for reps)
5 Rounds For Max Reps
:20 max Thrusters (2×50/35 or Backpack)
-rest :40-
:30 max Box Jump Over (24/20) or Broad Jump (3ft)
-rest :30-
:40 max Burpee Pull Up
-rest :20-
No Pull Up option:
sub for Renegade Row (2×50/35) or Burpee Backpack Bent Over Row
Athletes Notes
Scoring Note
Score the total reps per round (thrusters + box jump overs + burpee pull ups).
Demo Videos
Dumbbell Thruster
Backpack Thruster
Box Jump Over
Broad Jump
Burpee Pull Up
Dumbbell Renegade Row + Push Up
Burpee Backpack Bent Over Row
Flow
Min 1: 20 sec max Thrusters (rest :40)
Min 2: 30 sec max Box Jump Overs (rest :30)
Min 3: 40 sec max Burpee Pull Ups (rest :20)
Min 4: 20 sec max Thrusters (rest :40)
Min 5: 30 sec max Box Jump Overs (rest :30)
Min 6: 40 sec max Burpee Pull Ups (rest :20)
Min 7: 20 sec max Thrusters (rest :40)
Min 8: 30 sec max Box Jump Overs (rest :30)
Min 9: 40 sec max Burpee Pull Ups (rest :20)
Min 10: 20 sec max Thrusters (rest :40)
Min 11: 30 sec max Box Jump Overs (rest :30)
Min 12: 40 sec max Burpee Pull Ups (rest :20)
Min 13: 20 sec max Thrusters (rest :40)
Min 14: 30 sec max Box Jump Overs (rest :30)
Min 15: 40 sec max Burpee Pull Ups (rest :20)
Scaling
5 Rounds For Max Reps
:20 max Thrusters (2×35/20 or Backpack)
-rest :40-
:30 max Box Jump Over (20) or Broad Jump (3ft)
-rest :30-
:40 max Burpee Pull Up
-rest :20-
No Pull Up option:
sub for Renegade Row (2×35/20) or Burpee Backpack Bent Over Row