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)
5:00 AMRAP
5 Step Back Lunges (each side)
5 Cossack Squats (each side)
5 Single Leg RDL (each side)
10 Good Mornings
10 Hollow Rocks
10 Glute Bridges
Athletes Notes
Bodyweight Step Back Lunge
Cossack Squat
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
Hollow Rocks
Glute Bridges
Ford Model T (Checkmark)
A. 4 sets
4-6 Goblet Skater Squats/leg (50/35 or Backpack)
-rest 2:00 between sets-
B. 3 sets
12-15 Stiff Leg RDL (2×50/35 or Backpack)
-rest 1:30 between sets-
Athletes Notes
Demo Videos
Goblet Skater Squat with DB or backpack
Double Dumbbell Stiff Leg Deadlift
Backpack Stiff Leg Deadlift
Flow
4-6 Goblet Skater Squats on left leg
4-6 Goblet Skater Squats on right leg
-rest 2:00-
4-6 Goblet Skater Squats on left leg
4-6 Goblet Skater Squats on right leg
-rest 2:00-
4-6 Goblet Skater Squats on left leg
4-6 Goblet Skater Squats on right leg
-rest 2:00-
4-6 Goblet Skater Squats on left leg
4-6 Goblet Skater Squats on right leg
-rest as needed-
12-15 Stiff Leg RDL
-rest 1:30-
12-15 Stiff Leg RDL
-rest 1:30-
12-15 Stiff Leg RDL
Scaling
A. Lower goblet weight, or do:
4 sets
4-6 Band Assisted Skater Squats or Hand Supported Skater Squats
-rest 2:00 between sets-
B. 3 sets
12-15 Stiff Leg RDL (2×35/20 or Backpack)
-rest 1:30 between sets-
Core Finisher (Time)
For Time
Accumulate 1:30 Goblet Wall Sit (50/35 or Backpack)
Accumulate 1:30/leg Copenhagen Plank
Accumulate 1:30/leg Single Leg Glute Bridge Hold
Athletes Notes
Demo Videos
Kettlebell Goblet Squat Wall Sit Hold with single DB or backpack
Copenhagen Plank
Single Leg Glute Bridge Hold
Flow
As quickly as possible, accumulate:
1:30 Goblet Wall Sit Hold
-then-
1:30 left side Copenhagen Plank
-then-
1:30 right side Copenhagen Plank
-then-
1:30 left leg Glute Bridge Hold
-then-
1:30 right leg Glute Bridge Hold
Scaling
For Time
Accumulate 1:30 Goblet Wall Sit (35/20 or Backpack) or Wall Sit
Accumulate 1:30/leg Modified Copenhagen Plank
Accumulate 1:30/leg Single Leg Glute Bridge Hold