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
5 Samson Lunge Stretches (per side)
5 Air Squats
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
5 Knee Push Ups
5 Scap Pull Ups
Athletes Notes
Samson Lunge
Air Squats
Big Arm Circles
Knee Push Ups
Scap Pull Ups
Toadette (AMRAP – Rounds and Reps)
**Run Option**
20:00 AMRAP
1 Mile Run
Max rounds of Strict Cindy in the time remaining
**No Run Option**
20:00 AMRAP
150 alt Box Step Ups (20″)
Max rounds of Strict Cindy in the time remaining
*Strict Cindy:
5 Strict Pull Ups (or 10 Double DB or Backpack Bent Over Row)
10 Push Ups
15 Air Squats
Athletes Notes
Demo Videos
Strict Pull Ups
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Push Ups
Air Squats
Flow
On a 20:00 clock, complete
1 mile Run
-then, in the remaining time, as many rounds+reps as possible of:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Scaling
Run Option
20:00 AMRAP
1200m Run
Max rounds of modified Strict Cindy in the time remaining
No Run Option
20:00 AMRAP
120 alt Box Step Ups (20″)
Max rounds of modified Strict Cindy in the time remaining
*Modified Strict Cindy:
5 Banded Strict Pull Ups (or 10 Double DB or Backpack Bent Over Row)
10 Elevated Push Up
15 Air Squats