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 Jog
-into-
3 rounds
5 No Push Up Burpees
7 Crush Grip Push Press (single dumbbell or object)
9 Air Squats
Athletes Notes
No Push Up Burpee
Crush Grip Push Press
Air Squats
Chevy Bel Air (Time)
For Time
75 Hang Clean Thrusters (2×50/35 or Backpack)
*complete 5 burpees at the top of each minute, including at the start of the workout
Athletes Notes
Demo Videos
Dumbbell Hang Squat Clean Thrusters
Sandbag Hang Squat Clean Thrusters using backpack – can go from above the knee
Burpee
Flow
At 0:00
5 Burpees
Accumulate Hang Clean Thrusters until the minute is up
At 1:00
5 Burpees
Accumulate Hang Clean Thrusters until the minute is up
At 2:00
5 Burpees
Accumulate Hang Clean Thrusters until the minute is up
…continue in this fashion until 75 Hang Clean Thrusters have been completed.
You MUST stop at the top of every minute and do burpees, even if you only have one thruster left to complete!
Scaling
For Time
75 Hang Clean Thrusters (2×35/20 or Backpack)
*complete 4 burpees at the top of each minute, including at the start of the workout