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
()
Warm Up (No Measure)
AMRAP 4-6 minutes
5 Single Leg Glute Bridges (each side)
5 Step Back Lunges (each side)
10 Air Squats
15 second Front Leaning Plank
Athletes Notes
Single Leg Glute Bridge
Bodyweight Step Back Lunge
Air Squats
Front Leaning Plank
Accessory Work (Checkmark)
4 sets
6-8/leg Tempo Bodyweight Skater Squat @3011
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Skater Squat
Flow
6-8 Tempo Skater Squat – left leg
6-8 Tempo Skater Squat – right leg
-rest 2:00-
6-8 Tempo Skater Squat – left leg
6-8 Tempo Skater Squat – right leg
-rest 2:00-
6-8 Tempo Skater Squat – left leg
6-8 Tempo Skater Squat – right leg
-rest 2:00-
6-8 Tempo Skater Squat – left leg
6-8 Tempo Skater Squat – right leg
*Tempo is 3011: 3 sec down, no pause at the bottom, 1 sec up, 1 sec pause at the top, Use a clock to keep the tempo!
Scaling
Use a light weight to counterbalance, or support one hand on a rig or squat rack to help with balance.
Sealed Stone (Time)
For Time
Accumulate 2:00 in a Hollow Body Hold
Accumulate 1:00/side in a Side Star Plank
Accumulate 2:00 in a Front Leaning Plank
Athletes Notes
Demo Videos
Hollow Hold
Star Plank
Front Leaning Plank
Flow
In as few sets as possible, accumulate
2:00 Hollow Body Hold
1:00 Star Plank – right side
1:00 Star Plank – left side
2:00 Front Leaning Plank
*Complete all of one movement before moving on to the next one.
Scaling
For Time
Accumulate 2:00 in a Tuck Hold – extend one leg at a time if possible
Accumulate 1:00/side in a Modified Star Plank
Accumulate 2:00 in a High Plank Hold