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 5:00
3 Broad Jump + Vertical Jump
10 Good Mornings
5 Single Leg RDL (per side)
:20 Hollow Hold
:20 Bottom of Squat Hold
Athletes Notes
Broad Jump + Vertical Jump
Banded Good Mornings – banded or bodyweight
Bodyweight Single Leg RDL
Hollow Hold
Bottom of Squat Hold
Movement Prep (Checkmark)
4 sets (new set every 1:30)
3 Depth Drop to Broad Jump (20″ box)
Athletes Notes
Demo Videos
Depth Drop to Broad Jump
Flow
At 0:00
3 Depth Drop to Broad Jump
At 1:30
3 Depth Drop to Broad Jump
At 3:00
3 Depth Drop to Broad Jump
At 4:30
3 Depth Drop to Broad Jump
Scaling
No scaling needed
Deadlift Strength (Checkmark)
3 sets
8-12/leg Tempo Eccentric Emphasis Single Leg RDL @3011 (2×50/35 or Backpack)
-rest 2:00 between sets-
*each rep is down w/ one leg and up w/ two – see demo
Athletes Notes
Demo Videos
Eccentric Emphasis DB Single Leg RDL at 3011 tempo
for backpack version, hold on the opposite side of the working leg
Flow
8-12 Tempo Eccentric Emphasis Single Leg RDL (left leg)
8-12 Tempo Eccentric Emphasis Single Leg RDL (right leg)
-rest 2:00-
8-12 Tempo Eccentric Emphasis Single Leg RDL (left leg)
8-12 Tempo Eccentric Emphasis Single Leg RDL (right leg)
-rest 2:00-
8-12 Tempo Eccentric Emphasis Single Leg RDL (left leg)
8-12 Tempo Eccentric Emphasis Single Leg RDL (right leg)
*Tempo on each rep should be 3011: 3 sec down, no pause, 1 sec up, 1 sec pause at top
Scaling
Lower weight to 2×35/20.
Can also scale to Double Dumbbell Kickstand RDL with 3011 tempo.
Clafoutis (Time)
For Time – Accumulate
3:00 Forearm Plank
2:00 Wall Sit
1:00/arm Side Plank
Athletes Notes
Demo Videos
Forearm Plank
Wall Sit
Side Plank
Flow
As quickly as possible, accumulate
3:00 in a forearm plank
2:00 wall sit
1:00 side plank (left side)
1:00 side plank (right side)
Scaling
For Time – Accumulate
2:00 Forearm Plank
1:30 Wall Sit
1:00/arm Side Plank