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)
2 Rounds
15 High Knees
10 Butt Kicks
10 Air Squats
1:00 Jog
Athletes Notes
High Knees
Butt Kicks
Air Squats
New York Knicks (Running Option) (2 Rounds for distance)
Running option:
2 sets
8:00 AMRAP
Max distance Run
*every 200m, stop and do 20 Air Squats
-rest 4:00 between sets-
Athletes Notes
Demo Videos
Air Squats
Flow
0:00-8:00
Run for max distance
-every 200m, stop and do 20 Air Squats
8:00-12:00
Rest
12:00-20:00
Run for max distance
-every 200m, stop and do 20 Air Squats
Scaling
No scaling needed!
New York Knicks (Non-Running Option) (2 Rounds for reps)
Non-Running option:
2 sets
8:00 AMRAP
:30 High Knees
:30 Jumping Jacks
20 Air Squats
-rest 4:00 between sets-
Athletes Notes
Demo Videos
High Knees
Jumping Jacks
Air Squats
NOTE: For high knees and jumping jacks, every second is 1 rep (one full set is 30 reps each).
Flow
0:00-8:00
Complete as many rounds and reps as possible of:
:30 High Knees
:30 Jumping Jacks
20 Air Squats
8:00-12:00
Rest
12:00-20:00
Complete as many rounds and reps as possible of:
:30 High Knees
:30 Jumping Jacks
20 Air Squats
Scaling
No scaling needed!