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
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Warm Up (No Measure)
3 Rounds
5 No Push Up Burpees
5 Air Squat
3 Broad Jumps
3 Box Step Up (each side)
Athletes Notes
No Push Up Burpee
Air Squats
Broad Jump
Box Step Up
Tarte Tatin (5 Rounds for reps)
20 Min EMOM
minute 1: Max Burpees
minute 2: Max Air Squats
minute 3: Max Box Jump/Step Down (24/20″) or Broad Jump (3ft)
minute 4: Rest
*goal is max sustainable reps for all 5 sets
Athletes Notes
Scoring Note
Score total reps for each full round (burpees + air squats + box jumps)
Demo Videos
Burpee
Air Squats
Box Jump
Broad Jump
Flow
Min 1: Max Burpees
Min 2: Max Air Squats
Min 3: Max Box Jumps
Min 4: rest
Min 5: Max Burpees
Min 6: Max Air Squats
Min 7: Max Box Jumps
Min 8: rest
Min 9: Max Burpees
Min 10: Max Air Squats
Min 11: Max Box Jumps
Min 12: rest
Min 13: Max Burpees
Min 14: Max Air Squats
Min 15: Max Box Jumps
Min 16: rest
Min 17: Max Burpees
Min 18: Max Air Squats
Min 19: Max Box Jumps
Scaling
Lower box height to 20/16 if needed.