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 4:00
10 Bodyweight Step Back Lunges
5 DB Crush Grip Upright Row or Backpack Sumo Deadlift High Pull
10 Air Squats
24 Line Hops (or Single Unders)
Athletes Notes
Step Back Lunge
Crush Grip Dumbbell Upright Row
Backpack Sumo Deadlift High Pull
Line Hops
Single Unders
Single Leg Strength (Checkmark)
3 sets
8-12/side Front Foot Elevated Reverse Suitcase Lunge
(50/35 or Backpack)
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Double Dumbbell Front Foot Elevated Reverse Lunge with single dumbbell or backpack
Flow
8-12 Front Foot Elevated Reverse Suitcase Lunge (left leg)
8-12 Front Foot Elevated Reverse Suitcase Lunge (right leg)
-rest 2:00-
8-12 Front Foot Elevated Reverse Suitcase Lunge (left leg)
8-12 Front Foot Elevated Reverse Suitcase Lunge (right leg)
-rest 2:00-
8-12 Front Foot Elevated Reverse Suitcase Lunge (left leg)
8-12 Front Foot Elevated Reverse Suitcase Lunge (right leg)
Scaling
Lower weight to 35/20 or perform as Bodyweight Step Back Lunge with front foot on bumper plate or other small elevation
Detroit Pistons (3 Rounds for time)
3 sets
5 Hang Squat Clean (2×50/35 or Backpack)
30 Double Unders or Penguin Hops
4 Hang Squat Clean
30 Double Unders or Penguin Hops
3 Hang Squat Clean
30 Double Unders or Penguin Hops
2 Hang Squat Clean
30 Double Unders or Penguin Hops
1 Hang Squat Clean
-rest 1:1 b/t sets-
Athletes Notes
Demo Videos
Dumbbell Hang Squat Clean
Backpack Hang Squat Clean and Jerk – no jerk
Double Under
Penguin Hops
Flow
5 Hang Squat Clean
30 Double Unders
4 Hang Squat Clean
30 Double Unders
3 Hang Squat Clean
30 Double Unders
2 Hang Squat Clean
30 Double Unders
1 Hang Squat Clean
-rest as long as that set took-
-repeat 2 more times-
Scaling
3 sets
5 Hang Squat Clean (2×35/20 or Backpack)
30 Single Unders or Line Hops
4 Hang Squat Clean
30 Single Unders or Line Hops
3 Hang Squat Clean
30 Single Unders or Line Hops
2 Hang Squat Clean
30 Single Unders or Line Hops
1 Hang Squat Clean
-rest 1:1 b/t sets-