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)
3:00 AMRAP
5 Samson Lunge Stretches (per side)
5 Single Leg Glute Bridges (per side)
-then-
2-3 Rounds
10 Hollow Rocks
10 Supermans
Athletes Notes
Samson Lunge
Single Leg Glute Bridge
Hollow Rocks
Supermans
Peony (Checkmark)
A. 3-Way Dumbbell (50/35) or Backpack Goblet Lunge
3 sets of 5 reps/leg
-rest 1:00 between legs and sets-
B. 3-Way Dumbbell (50/35) or Backpack Hip Thrust
3 sets of 5 reps/position
-rest 1:00 between sets-
Athletes Notes
Demo Videos
3-Way Goblet Lunge with DB or backpack
3 Way Dumbbell Hip Thrust with DB or backpack
Flow
Part A:
5 reps of 3-Way Goblet Lunge on left leg
-rest 1:00-
5 reps of 3-Way Goblet Lunge on right leg
-rest 1:00-
5 reps of 3-Way Goblet Lunge on left leg
-rest 1:00-
5 reps of 3-Way Goblet Lunge on right leg
-rest 1:00-
5 reps of 3-Way Goblet Lunge on left leg
-rest 1:00-
5 reps of 3-Way Goblet Lunge on right leg
-rest as needed-
Part B:
5 Weighted Hip Thrust with left leg extended
5 Weighted Hip Thrust with right leg extended
5 Weighted Hip Thrust with both feet on ground
-rest 1:00-
5 Weighted Hip Thrust with left leg extended
5 Weighted Hip Thrust with right leg extended
5 Weighted Hip Thrust with both feet on ground
-rest 1:00-
5 Weighted Hip Thrust with left leg extended
5 Weighted Hip Thrust with right leg extended
5 Weighted Hip Thrust with both feet on ground
Scaling
Lower weight to 35/20 or as needed. Can also perform unweighted if necessary.
Core Holds (6 Rounds for time)
3 sets
Max Hollow Body Hold
-rest 1:00-
Max Superman Hold
-rest 1:00-
Athletes Notes
Demo Videos
Hollow Hold
Superman Hold
Flow
Max Hollow Body Hold
-rest 1:00-
Max Superman Hold
-rest 1:00-
Max Hollow Body Hold
-rest 1:00-
Max Superman Hold
-rest 1:00-
Max Hollow Body Hold
-rest 1:00-
Max Superman Hold
Scaling
Max Tuck Hold
-rest 1:00-
Max Superman Hold
-rest 1:00-