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 Minutes
5 Box Step Ups (each side)
5 Inchworms
10 Air Squats
Athletes Notes
Box Step Up
Inchworm to Pushup
Air Squats
Bowser (3 Rounds for reps)
3 minute AMRAP
10 Wall Walks
Max Box Jump Over (24/20) or No Push Up Burpee to Squat Jump
-rest 3:00-
4 minute AMRAP
10 Wall Walks
Max Box Jump Over (24/20) or No Push Up Burpee to Squat Jump
-rest 3:00-
5 minute AMRAP
10 Wall Walks
Max Box Jump Over (24/20) or No Push Up Burpee to Squat Jump
Athletes Notes
Scoring Note
Score by total reps each set, including the wall walks.
Demo Videos
Wall Walk
Box Jump Over
No Push Up Burpee into Jumping Air Squat
Flow
0:00-3:00
10 Wall Walks
Max Box Jump Overs
3:00-6:00
Rest
6:00-10:00
10 Wall Walks
Max Box Jump Overs
10:00-13:00
Rest
13:00-18:00
10 Wall Walks
Max Box Jump Overs
Scaling
3 minute AMRAP
10 Pike Walk – Feet Elevated or 150ft Bear Crawl
Max Box Jump Over (24/20) or No Push Up Burpee to Squat Jump
-rest 3:00-
4 minute AMRAP
10 Pike Walk Ups or 150ft Bear Crawl
Max Box Jump Over (24/20) or No Push Up Burpee to Squat Jump
-rest 3:00-
5 minute AMRAP
10 Pike Walk Ups or 150ft Bear Crawl
Max Box Jump Over (24/20) or No Push Up Burpee to Squat Jump