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)
10 Single Leg Calf Raise (each side)
30 Line Hops (or Single Unders)
Athletes Notes
Big Arm Circles
No Push Up Burpee
Single Arm Dumbbell Upright Row
Single Leg Calf Raises
Line Hops
Single Unders
VW Beetle (3 Rounds for time)
4 rounds
6 Lateral Burpee over Dumbbell or Backpack
6 alt Hang Snatch (50/35 or Backpack)
24 Double Unders or Penguin Hops
-rest 3:00-
2 rounds
12 Lateral Burpee over Dumbbell or Backpack
12 alt Hang Snatch (50/35 or Backpack)
48 Double Unders or Penguin Hops
-rest 3:00-
1 Round
24 Lateral Burpee over Dumbbell or Backpack
24 alt Hang Snatch (50/35 or Backpack)
96 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
Dumbbell Lateral Burpees
Backpack Lateral Burpees
Dumbbell Snatch
Sandbag Hang Snatch with backpack
Double Under
Penguin Hops
Flow
6 Lateral Burpees + 6 alt Hang Snatch + 24 Double Unders
6 Lateral Burpees + 6 alt Hang Snatch + 24 Double Unders
6 Lateral Burpees + 6 alt Hang Snatch + 24 Double Unders
6 Lateral Burpees + 6 alt Hang Snatch + 24 Double Unders
-rest 3:00-
12 Lateral Burpees + 12 alt Hang Snatch + 48 Double Unders
12 Lateral Burpees + 12 alt Hang Snatch + 48 Double Unders
-rest 3:00-
24 Lateral Burpees + 24 alt Hang Snatch + 96 Double Unders
Scaling
4 rounds
6 Lateral Burpee over Dumbbell or Backpack
6 alt Hang Snatch (35/20 or Backpack)
24 Single Unders or Line Hops
-rest 3:00-
2 rounds
12 Lateral Burpee over Dumbbell or Backpack
12 alt Hang Snatch (35/20 or Backpack)
48 Single Unders or Line Hops
-rest 3:00-
1 Round
24 Lateral Burpee over Dumbbell or Backpack
24 alt Hang Snatch (35/20 or Backpack)
96 Single Unders or Line Hops