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)
2 Rounds
15 High Knees
10 Butt Kicks
10 Air Squats
1:00 Jog
Athletes Notes
High Knees
Butt Kicks
Air Squats
Pain au Chocolat (Running Option) (Distance)
For Max Distance
1:00 Run
1:00 recovery walk
2:00 Run
2:00 recovery walk
3:00 Run
3:00 recovery walk
2:00 Run
2:00 recovery walk
1:00 Run
1:00 recovery walk
Athletes Notes
Flow
1:00 Run
1:00 recovery walk
2:00 Run
2:00 recovery walk
3:00 Run
3:00 recovery walk
2:00 Run
2:00 recovery walk
1:00 Run
1:00 recovery walk
Scaling
No scaling needed
Pain au Chocolat (Non-Running Option) (Checkmark)
For Completion
:30 High Knees + :30 Jumping Jacks
1:00 recovery walk
1:00 High Knees + 1:00 Jumping Jacks
2:00 recovery walk
1:30 High Knees + 1:30 Jumping Jacks
3:00 recovery walk
1:00 High Knees + 1:00 Jumping Jacks
2:00 recovery walk
:30 High Knees + :30 Jumping Jacks
1:00 recovery walk
Athletes Notes
Demo Videos
High Knees
Jumping Jacks
Flow
:30 High Knees + :30 Jumping Jacks
1:00 recovery walk
1:00 High Knees + 1:00 Jumping Jacks
2:00 recovery walk
1:30 High Knees + 1:30 Jumping Jacks
3:00 recovery walk
1:00 High Knees + 1:00 Jumping Jacks
2:00 recovery walk
:30 High Knees + :30 Jumping Jacks
1:00 recovery walk
Scaling
No scaling needed