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
15 High Knees
10 Butt Kicks
5/side Samson Stretch
-then-
3-5 minute Jog (start easy and get faster every minute)
Athletes Notes
High Knees
Butt Kicks
Samson Lunge
Yoshi (Run Option) (Distance)
1 set
1:30 Run + 1:30 rest
2 sets
1:00 Run + 1:00 rest
4 sets
:30 Run + :30 rest
2 sets
1:00 Run + 1:00 rest
1 set
1:30 Run
Athletes Notes
Flow
For max total distance:
1:30 Run / rest 1:30
1:00 Run / rest 1:00
1:00 Run / rest 1:00
:30 Run / rest :30
:30 Run / rest :30
:30 Run / rest :30
:30 Run / rest :30
1:00 Run / rest 1:00
1:00 Run / rest 1:00
1:30 Run
*Total time will be 16:30.
Scaling
No scaling needed!
Yoshi (No Run Option) (Checkmark)
1 set
:45 Jumping Jacks + :45 High Knees
-rest 1:30-
2 sets
:30 Jumping Jacks + :30 High Knees
-rest 1:00 after each set-
4 sets
:15 Jumping Jacks + :15 High Knees
-rest :30 after each set-
2 sets
:30 Jumping Jacks + :30 High Knees
-rest 1:00 after each set-
1 set
:45 Jumping Jacks + :45 High Knees
Athletes Notes
Demo Videos
Jumping Jacks
High Knees
Flow
:45 Jumping Jacks / :45 High Knees / rest 1:30
:30 Jumping Jacks / :30 High Knees / rest 1:00
:30 Jumping Jacks / :30 High Knees / rest 1:00
:15 Jumping Jacks / :15 High Knees / rest :30
:15 Jumping Jacks / :15 High Knees / rest :30
:15 Jumping Jacks / :15 High Knees / rest :30
:15 Jumping Jacks / :15 High Knees / rest :30
:30 Jumping Jacks / :30 High Knees / rest 1:00
:30 Jumping Jacks / :30 High Knees / rest 1:00
:45 Jumping Jacks / :45 High Knees
*Total time is 16:30. Score is for completion.
Scaling
No scaling needed!