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)
AMRAP 5:00
10 Good Mornings
5 Single Leg RDL (per side)
3 Broad Jumps
5 Sit Ups
Athletes Notes
Banded Good Mornings – banded or bodyweight
Bodyweight Single Leg RDL
Broad Jump
Sit Ups
Movement Prep (Checkmark)
5 sets (one set every :90)
3 Broad Jump to Single Leg Land (per leg)
Athletes Notes
Demo Videos
Broad Jump to Single Leg Land
Flow
At 0:00
3 Broad Jump to right leg landing
3 Broad Jump to left leg landing
At 1:30
3 Broad Jump to right leg landing
3 Broad Jump to left leg landing
At 3:00
3 Broad Jump to right leg landing
3 Broad Jump to left leg landing
At 4:30
3 Broad Jump to right leg landing
3 Broad Jump to left leg landing
At 6:00
3 Broad Jump to right leg landing
3 Broad Jump to left leg landing
Scaling
If stability is a concern, perform:
5 sets (one set every :90)
6 Broad Jump
Deadlift Strength (6 Rounds for reps)
6 sets (:30 work / :30 rest)
Max reps Deadlift (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Dumbbell Deadlift
Backpack Deadlift
Flow
:30 max Deadlift
-rest :30-
:30 max Deadlift
-rest :30-
:30 max Deadlift
-rest :30-
:30 max Deadlift
-rest :30-
:30 max Deadlift
-rest :30-
:30 max Deadlift
Scaling
Lower weight to 2×35/20 or as needed.
Super Mario (Time)
Core Finisher
30 Stick Straight Leg Sit Up
30 Dumbbell Straight Leg Sit Up (50/35)
30 Straight Leg Sit Up w/ hands at sides
Bodyweight version:
30 Straight Leg Sit Up w/ hands behind head
30 Straight Leg Sit Up w/ hands across shoulders
30 Straight Leg Sit Up w/ hands at sides
Athletes Notes
Demo Videos
Stick Sit Ups
Dumbbell Straight Leg Sit Ups
Straight Leg Sit Up with hands positioned as indicated
Flow
As quickly as possible, complete
30 Stick Straight Leg Sit Up
30 Dumbbell Straight Leg Sit Up
30 Straight Leg Sit Up (hands at sides)
Scaling
Perform Bodyweight version.