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 Single Leg RDL (each side)
10 Good Mornings
5 Box Step Ups (each side)
5 Inchworms
10 Air Squats
Athletes Notes
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
Box Step Up
Inchworm to Pushup
Air Squats
Alfa Romeo Spider (AMRAP – Rounds and Reps)
18 minute AMRAP
3 Wall Walks
12 Deadlifts (2×50/35 or Backpack)
12 Box Jump/Step Down (24/20) or Broad Jump (3ft)
2 Wall Walks
12 Deadlifts (2×50/35 or Backpack)
12 Box Jump/Step Down (24/20) or Broad Jump (3ft)
1 Wall Walk
12 Deadlifts (2×50/35 or Backpack)
12 Box Jump/Step Down (24/20) or Broad Jump (3ft)
Athletes Notes
Demo Videos
Wall Walk
Dumbbell Deadlift
Backpack Deadlift
Box Jump
Broad Jump
Flow
On an 18:00 clock, complete as many rounds+reps as possible of:
3 Wall Walks
12 Deadlifts
12 Box Jumps
2 Wall Walks
12 Deadlifts
12 Box Jumps
1 Wall Walk
12 Deadlifts
12 Box Jumps
Scaling
18 minute AMRAP
3 Wall Walks or Pike Walk – Feet Elevated
12 Deadlifts (2×35/20 or Backpack)
12 Box Jump/Step Down (20) or Broad Jump (3ft)
2 Wall Walks or Pike Walk Ups
12 Deadlifts (2×35/20 or Backpack)
12 Box Jump/Step Down (20) or Broad Jump (3ft)
1 Wall Walk or Pike Walk Ups
12 Deadlifts (2×35/20 or Backpack)
12 Box Jump/Step Down (20) or Broad Jump (3ft)