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)
AMRAP 4:00
5 Bootstrappers (slow and controlled)
5 Single DB Russian Swings
5 Crush Grip DB Push Press
20 Line Hops (or Single Unders)
Athletes Notes
Bootstrappers
Single Dumbbell Russian Swing
Crush Grip Object Push Press
Line Hops
Single Unders
Mille-Feuille (Time)
For Time
60 Double Unders or Penguin Hops
15 unbroken Clean & Jerk (2×50/35 or Backpack)
60 Double Unders or Penguin Hops
12 unbroken Clean & Jerk
60 Double Unders or Penguin Hops
9 unbroken Clean & Jerk
60 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Double Dumbbell Clean and Jerk
Backpack Clean and Jerk
Flow
As quickly as possible, complete
60 Double Unders
15 unbroken Clean & Jerk
60 Double Unders
12 unbroken Clean & Jerk
60 Double Unders
9 unbroken Clean & Jerk
60 Double Unders
Scaling
For Time
60 Single Unders or Line Hops
15 unbroken Clean & Jerk (2×35/20 or Backpack)
60 Single Unders or Line Hops
12 unbroken Clean & Jerk
60 Single Unders or Line Hops
9 unbroken Clean & Jerk
60 Single Unders or Line Hops