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
Warm Up (No Measure)
AMRAP 5:00
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
10 Glute Bridge
10 Air Squats
20 seconds Shoulder Swimmers
Athletes Notes
Box Step Up
Banded Strict Press
Crush Grip Dumbbell Strict Press
Glute Bridges
Air Squats
Shoulder Swimmers
LA Lakers (Dumbbell Option) (Time)
For Time
5 Single Arm Thruster (50/35)
10 Box Jump Over (24/20)
10 Single Arm Thruster
10 Box Jump Over
20 Single Arm Thruster
10 Single Dumbbell Box Step Over (50/35) (24/20)
30 Single Arm Thruster
10 Single Dumbbell Box Step Over
20 Single Arm Thruster
10 Box Jump Over
10 Single Arm Thruster
10 Box Jump Over
5 Single Arm Thruster
Athletes Notes
Demo Videos
Single Dumbbell Thruster
Box Jump Over
Single Dumbbell Box Step Overs – hold any way
Flow
As quickly as possible, complete:
5 Single Arm Thruster
10 Box Jump Over
10 Single Arm Thruster
10 Box Jump Over
20 Single Arm Thruster
10 Single Dumbbell Box Step Over
30 Single Arm Thruster
10 Single Dumbbell Box Step Over
20 Single Arm Thruster
10 Box Jump Over
10 Single Arm Thruster
10 Box Jump Over
5 Single Arm Thruster
Scaling
Lower weight to 35/20 or as needed
Lower box height to 20/16
LA Lakers (Backpack Option) (Time)
For Time
5 Backpack Thruster
10 Broad Jump (3ft)
10 Backpack Thruster
10 Broad Jump
20 Backpack Thruster
10 Backpack Goblet Walking Lunge
30 Backpack Thruster
10 Backpack Goblet Walking Lunge
20 Backpack Thruster
10 Broad Jump
10 Backpack Thruster
10 Broad Jump
5 Backpack Thruster
Athletes Notes
Demo Videos
Backpack Thruster
Broad Jump
Backpack Goblet Walking Lunge
Flow
As quickly as possible, complete:
5 Backpack Thruster
10 Broad Jump
10 Backpack Thruster
10 Broad Jump
20 Backpack Thruster
10 Backpack Goblet Walking Lunge
30 Backpack Thruster
10 Backpack Goblet Walking Lunge
20 Backpack Thruster
10 Broad Jump
10 Backpack Thruster
10 Broad Jump
5 Backpack Thruster
Scaling
No scaling needed!