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)
3 Rounds
5 Box Step Up (each side)
5 Single Leg RDL (each side)
10 Good Mornings
10 Alternating V Ups
Athletes Notes
Box Step Up
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
Alternating Leg V Ups
Movement Prep (Checkmark)
5 sets (1 set every 90 sec)
2 Single Leg Hop to Broad Jump (per leg)
Athletes Notes
Demo Videos
Single Leg Broad Jump with 2 Foot Landing straight into Broad Jump
Flow
Every 90 sec for 5 sets:
Single Leg Hop (right) into Broad Jump
Single Leg Hop (left) into Broad Jump
Single Leg Hop (right) into Broad Jump
Single Leg Hop (left) into Broad Jump
Scaling
No scaling needed
Deadlift Strength (6 Rounds for reps)
3 sets
Max reps/side Tempo Staggered Stance Deadlift – leave 2 reps in the tank each set
-rest :30 b/t sides-
-rest 1:30 b/t sets-
*Tempo is 3011 – 3 sec down, no pause, 1 sec up, 1 sec pause at top
**2×50/35 or Backpack
Athletes Notes
Demo Videos
Split Stance Dumbbell RDL
Flow
Max (-2) Tempo Staggered Stance Deadlift at 3011 Tempo (right leg forward)
-rest :30-
Max (-2) Tempo Staggered Stance Deadlift at 3011 Tempo (left leg forward)
-rest 1:30-
Max (-2) Tempo Staggered Stance Deadlift at 3011 Tempo (right leg forward)
-rest :30-
Max (-2) Tempo Staggered Stance Deadlift at 3011 Tempo (left leg forward)
-rest 1:30-
Max (-2) Tempo Staggered Stance Deadlift at 3011 Tempo (right leg forward)
-rest :30-
Max (-2) Tempo Staggered Stance Deadlift at 3011 Tempo (left leg forward)
Scaling
Lower weight to 2×35/20 or as needed
San Antonio Spurs (Time)
3 rounds for time
30 Russian Swing (50/35 or Backpack)
30 V-Ups
Athletes Notes
Demo Videos
Single Dumbbell Russian Swing
Backpack Russian Swings
V-Ups
Flow
As quickly as possible, complete
30 Russian Swing
30 V-Ups
30 Russian Swing
30 V-Ups
30 Russian Swing
30 V-Ups
Scaling
3 rounds for time
30 Russian Swing (35/20 or Backpack)
30 Tuck Ups