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 Up Downs (aka No Push Up Burpee)
5 Single Arm Upright Row (each side) (use band or dumbbell)
5 Single Leg Glute Bridge (each side)
10 alt Walking Lunge steps
20 seconds Shoulder Swimmers
Athletes Notes
No Push Up Burpee
Single Arm Dumbbell Upright Row
Banded Upright Rows – single arm
Single Leg Glute Bridge
Bodyweight Walking Lunge
Shoulder Swimmers
Single Leg Strength (6 Rounds for reps)
3 sets
Max Tempo Goblet 1-1/4 Bulgarian Split Squat per leg (leave 2 reps in the tank) (50/35 or Backpack)
-rest 1:00 between legs and sets-
*Tempo is 30X1: 3 sec down, no pause, explode up, 1 sec pause at top
Athletes Notes
Demo Videos
One and One Quarter Rear Foot Elevated Single Dumbbell Split Squat with DB in goblet hold
One and One Quarter Rear Foot Elevated Backpack Back Rack Split Squat with backpack in goblet hold
Flow
Max set (-2) Tempo Goblet Bulgarian Split Squat – left leg forward
-rest 1:00-
Max set (-2) Tempo Goblet Bulgarian Split Squat – right leg forward
-rest 1:00-
Max set (-2) Tempo Goblet Bulgarian Split Squat – left leg forward
-rest 1:00-
Max set (-2) Tempo Goblet Bulgarian Split Squat – right leg forward
-rest 1:00-
Max set (-2) Tempo Goblet Bulgarian Split Squat – left leg forward
-rest 1:00-
Max set (-2) Tempo Goblet Bulgarian Split Squat – right leg forward
*Tempo on each rep is 30X1: 3 sec down, no pause, explode up, 1 sec pause at top
Scaling
Lower weight to 35/20 or perform unweighted.
Princess Peach (4 Rounds for time)
4 Sets
6 Double Dumbbell Snatch (2×50/35) or Backpack Hang Snatch
12 Lateral Burpee over Dumbbell or Backpack
6 Double Dumbbell Snatch (2×50/35) or Backpack Hang Snatch
-rest 1:30 between sets-
Athletes Notes
Demo Videos
Double Dumbbell Snatch
Sandbag Hang Snatch with backpack
Dumbbell Lateral Burpees
Backpack Lateral Burpees
Flow
6 Double Dumbbell Snatch
12 Lateral Burpees
6 Double Dumbbell Snatch
-rest 1:30-
6 Double Dumbbell Snatch
12 Lateral Burpees
6 Double Dumbbell Snatch
-rest 1:30-
6 Double Dumbbell Snatch
12 Lateral Burpees
6 Double Dumbbell Snatch
-rest 1:30-
6 Double Dumbbell Snatch
12 Lateral Burpees
6 Double Dumbbell Snatch
Scaling
Lower weight to 2×35/20 or as needed.