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 Box Step Up (each side)
5 Single Leg RDL (each side)
10 Good Mornings
5 Russian Swings
10 Glute Bridges (banded or bodyweight)
Athletes Notes
Box Step Up
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
Single Dumbbell Russian Swing
Glute Bridges
Banded Deficit Glute Bridge – no deficit
Movement Prep (Checkmark)
5 sets (one set every 90 sec)
1 Box Jump to 1 Depth Drop to 1 Broad Jump
Athletes Notes
Demo Videos
Box Jump straight into Depth Drop to Broad Jump
Flow
For each set: Perform a box jump without stepping down. From the top of the box, then perform the depth drop into broad jump.
At 0:00
1 Box Jump to 1 Depth Drop to 1 Broad Jump
At 1:30
1 Box Jump to 1 Depth Drop to 1 Broad Jump
At 3:00
1 Box Jump to 1 Depth Drop to 1 Broad Jump
At 4:30
1 Box Jump to 1 Depth Drop to 1 Broad Jump
At 6:00
1 Box Jump to 1 Depth Drop to 1 Broad Jump
Scaling
Lower box height if needed.
Deadlift Strength (Checkmark)
3 sets
8-10/leg Ipsilateral Single Leg RDL (50/35 or Backpack) @3011 tempo
-rest 1:30 between sets-
Athletes Notes
Demo Videos
Ipsilateral Dumbbell Single Leg RDL
*note: hold DB or backpack on the same side as the working leg!
Flow
8-10 Tempo Ipsilateral Single Leg RDL (left leg)
8-10 Tempo Ipsilateral Single Leg RDL (right leg)
-rest 1:30-
8-10 Tempo Ipsilateral Single Leg RDL (left leg)
8-10 Tempo Ipsilateral Single Leg RDL (right leg)
-rest 1:30-
8-10 Tempo Ipsilateral Single Leg RDL (left leg)
8-10 Tempo Ipsilateral Single Leg RDL (right leg)
-rest 1:30-
*Tempo on all reps is 3011: 3 sec down, no pause at bottom, 1 sec up, 1 sec pause at top.
Scaling
Lower weight to 35/20 or as needed.
If balance is an issue, scale to Tempo Ipsilateral Kickstand RDL @ 3011 tempo
Annie Oakley (Time)
In a 6 minute window
Max Goblet Wall Sit (50/35 or Backpack)
*every time you break, complete 15 Russian Swings (50/35 or Backpack)
Athletes Notes
Demo Videos
Kettlebell Goblet Squat Wall Sit Hold with single DB or backpack
Single Dumbbell Russian Swing
Backpack Russian Swings
Flow
On a 6:00 clock
Accumulate as much time as possible in a Goblet Wall Sit hold
*every time you break, perform 15 Russian swings before continuing
Score total time accumulated in the wall sit hold ONLY.
Scaling
In a 6 minute window
Max Goblet Wall Sit (35/20 or Backpack) or Bodyweight Wall Sit
*every time you break, complete 15 Russian Swings (35/20 or Backpack)