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
10 Box Step Up
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
10 Glute Bridge
10 Air Squat with Rise
3 Around the Worlds (each direction)
Athletes Notes
Box Step Up
Banded Strict Press
Crush Grip Dumbbell Strict Press
Glute Bridges
Air Squat with Rise
PVC Around the Worlds
Alderaan (2 Rounds for time)
For Time
25 Thrusters (2×50/35 or Backpack)
50 Box Jump/Step Down (24/20) or alt Jumping Lunges
25 Thrusters
-rest 5 min-
25 Power Cleans (2×50/35 or Backpack)
50 Box Jump/Step Down or Broad Jumps (3ft)
25 Power Cleans
Athletes Notes
Demo Videos
Dumbbell Thruster
Backpack Thruster
Dumbbell Power Clean
Backpack Power Clean and Jerk – no jerk
Box Jump
Jumping Lunge
Broad Jump
Flow
25 Thrusters
50 Box Jumps
25 Thrusters
-rest 5:00-
25 Power Cleans
50 Box Jumps
25 Power Cleans
Scaling
For Time
25 Thrusters (2×35/20 or Backpack)
50 Box Jump/Step Down (20/16) or alt Jumping Lunges
25 Thrusters
-rest 5 min-
25 Power Cleans (2×35/20 or Backpack)
50 Box Jump/Step Down or Broad Jumps (3ft)
25 Power Cleans