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)
5:00 AMRAP
5 Jumping Air Squats
5 Single Leg RDL (each side)
10 Good Mornings
10 Abmat Sit Ups
Athletes Notes
Jumping Air Squat
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
Sit Ups
Movement Prep (Checkmark)
5 sets (new set every 1:30)
3 Bounding Broad Jump
Athletes Notes
Demo Videos
Bounding Broad Jump
Flow
Every 1:30 for 5 sets
3 Bounding Broad Jump
Scaling
No scaling needed!
Deadlift Strength (6 Rounds for reps)
3 sets
Max set Tempo Hand Supported Single Leg Deadlift (50/35 or Backpack)
-rest :30 b/t legs-
-rest 1:30 b/t sets-
*Tempo is 4011: 4 sec down, no pause, 1 sec up, 1 sec pause at the top
Athletes Notes
Demo Videos
Tempo Hand Supported Single Leg Dumbbell RDL with DB or backpack
Flow
1 max set of Tempo Hand Supported Single Leg RDL on left leg
-rest :30-
1 max set of Tempo Hand Supported Single Leg RDL on right leg
-rest 1:30-
1 max set of Tempo Hand Supported Single Leg RDL on left leg
-rest :30-
1 max set of Tempo Hand Supported Single Leg RDL on right leg
-rest 1:30-
1 max set of Tempo Hand Supported Single Leg RDL on left leg
-rest :30-
1 max set of Tempo Hand Supported Single Leg RDL on right leg
Tempo on all reps: 4 sec down, no pause at bottom, 1 sec raise up, 1 sec pause at the top. Use a clock!
Scaling
Lower weight to 35/20 or as needed.
If balance is a concern, substitute Single Arm Dumbbell Tempo RDL , switching arms on each set.
Dagobah (Time)
For Time
50-35-20
Air Squats
Abmat Sit Ups
Athletes Notes
Demo Videos
Air Squats
Sit Ups
Flow
As quickly as possible, complete:
50 Air Squats
50 Sit Ups
35 Air Squats
35 Sit Ups
20 Air Squats
20 Sit Ups
Scaling
For Time
40-30-20
Air Squats
Abmat Sit Ups