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 Rounds
10 Good Mornings
5 Single Arm Deadlift (per side) (moderate)
5 Scap Only Push Ups
5 Knee Push Ups
5 Box Step Up (each side)
Athletes Notes
Banded Good Mornings – banded or bodyweight
Single Arm Dumbbell Deadlift
Scap Only Push Up
Knee Push Up
Box Step Up
Freesia (AMRAP – Rounds and Reps)
“Dumbbell 11.2”
15 minute AMRAP
9 Deadlifts (2×50/35 or Backpack)
12 Push Ups
15 Box Jump/Step Down (24/20) or 9 Broad Jumps (3ft)
Athletes Notes
Demo Videos
Dumbbell Deadlift
Backpack Deadlift
Push Ups
Box Jump
Broad Jump
Flow
On a 15:00 clock, complete as many rounds+reps as possible of:
9 Deadlifts
12 Push Ups
15 Box Jumps
Scaling
“Dumbbell 11.2”
15 minute AMRAP
9 Deadlifts (2×35/20 or Backpack)
9 Push Ups
12 Box Jump/Step Down (20) or 9 Broad Jumps (3ft)