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)
2-3 Rounds
5-10 Forward Arm Circles into 5-10 Reverse Arm Circles
5 No Push Up Burpees
5 Single Arm Upright Row (each side) (use band or dumbbell)
30 Line Hops (or Single Unders)
Athletes Notes
Big Arm Circles
No Push Up Burpee
Single Arm Dumbbell Upright Row
Line Hops
Single Unders
Daffodil (4 Rounds for reps)
2 sets
3 minute AMRAP
30 Double Unders or Penguin Hops
9 Dumbbell or Backpack Facing Burpee
12 alt DB Hang Snatch (50/35) or Backpack Hang Snatch
-rest 1:00-
3 minute AMRAP
12 alt DB Hang Snatch (50/35) or Backpack Hang Snatch
9 Dumbbell or Backpack Facing Burpee
30 Double Unders or Penguin Hops
-rest 3:00 b/t sets-
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Dumbbell Facing Burpees
Backpack Facing Burpees
Single Dumbbell Hang Snatch
Sandbag Hang Snatch – with backpack
Flow
0:00-3:00
Complete as many rounds and reps as possible of:
30 Double Unders
9 Dumbbell Facing Burpee
12 alt Dumbbell Hang Snatch
3:00-4:00
Rest
4:00-7:00
Complete as many rounds and reps as possible of:
12 alt Dumbbell Hang Snatch
9 Dumbbell Facing Burpee
30 Double Unders
7:00-10:00
Rest
10:00-13:00
Complete as many rounds and reps as possible of:
30 Double Unders
9 Dumbbell Facing Burpee
12 alt Dumbbell Hang Snatch
13:00-14:00
Rest
14:00-17:00
Complete as many rounds and reps as possible of:
12 alt Dumbbell Hang Snatch
9 Dumbbell Facing Burpee
30 Double Unders
Scaling
2 sets
3 minute AMRAP
30 Single Unders or Line Hops
9 Dumbbell or Backpack Facing Burpee
12 alt DB Hang Snatch (35/20) or Backpack Hang Snatch
-rest 1:00-
3 minute AMRAP
12 alt DB Hang Snatch (35/20) or Backpack Hang Snatch
9 Dumbbell or Backpack Facing Burpee
30 Single Unders or Line Hops
-rest 3:00 b/t sets-