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
Warm Up (No Measure)
3 Rounds
:20 Tuck Hold
10 Glute Bridges
5 Samson Lunge Stretches (per side)
10 Bodyweight Walking Lunge steps
Athletes Notes
Tuck Hold
Glute Bridges
Samson Lunge
Bodyweight Walking Lunge
Rolls Royce (3 Rounds for time)
3 Rounds
40 Tuck Ups
30 Hip Thrust (50/35 or Backpack)
10/leg unbroken Walking Lunge (not alternating) (2×50/35 or Backpack Goblet)
-rest as needed to keep the lunges unbroken each round-
Athletes Notes
Demo Videos
Tuck Ups
Dumbbell Hip Thrusts
Backpack Hip Thrust with Elevated Feet – feet flat on ground
Non-Alternating Walking Lunge with DBs (farmers hold) or backpack (goblet)
Flow
40 Tuck Ups
30 Hip Thrusts
10 unbroken Walking Lunge Steps – left leg
10 unbroken Walking Lunge Steps – right leg
-rest as needed-
40 Tuck Ups
30 Hip Thrusts
10 unbroken Walking Lunge Steps – left leg
10 unbroken Walking Lunge Steps – right leg
-rest as needed-
40 Tuck Ups
30 Hip Thrusts
10 unbroken Walking Lunge Steps – left leg
10 unbroken Walking Lunge Steps – right leg
Scaling
Lower weight to 35/20 or as needed.