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
15 Butt Kicks
1:00 Jog
-into-
3 Rounds
5 No Push Up Burpees
7 Crush Grip Push Press (single dumbbell or object)
9 Air Squats
Athletes Notes
No Push Up Burpee
Crush Grip Push Press
Air Squats
Jakku (10 Rounds for distance)
10 sets
1:00 AMRAP
5 Burpee Clean & Jerk (2×50/35) or Backpack Burpee Ground to Overhead
Max distance Run or Max High Knees in remaining time
-rest 1:00 b/t sets-
*For scoring: each High Knees rep is equal to 1m run.
Athletes Notes
Demo Videos
Dumbbell Burpee Squat Cleans into Double Dumbbell Push Jerk
Burpee Backpack Ground to Overhead
High Knees
Flow
On a 1:00 clock
5 Burpee Clean & Jerk
Max distance Run in remaining time
-rest 1:00-
Repeat for 10 total sets
Scaling
Lower weight to 2×35/20 or as needed