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
5 No Push Up Burpees
5 Single Arm RDL (each side)
5 Crush Grip Strict Press
15 High Knees
10 Butt Kicks
1:00 Jog
Athletes Notes
No Push Up Burpee
Single Arm Dumbbell Tempo RDL (no tempo)
Crush Grip Dumbbell Strict Press
High Knees
Butt Kicks
Jesse Chisholm (Running Option) (3 Rounds for distance)
3 sets
5 minute AMRAP
25 Dumbbell or Backpack Facing Burpee
25 Dumbbell Snatch (50/35) or Backpack Ground to Overhead
Max distance Run in the time remaining
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Dumbbell Facing Burpees
Backpack Facing Burpees
Dumbbell Snatch
Backpack Ground to Overhead
Flow
0:00-5:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max run in time remaining
5:00-8:00
Rest
8:00-13:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max run in time remaining
13:00-16:00
Rest
16:00-21:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max run in time remaining
Scaling
3 sets
5 minute AMRAP
20 Dumbbell or Backpack Facing Burpee
20 Dumbbell Snatch (35/20) or Backpack Ground to Overhead
Max distance Run in the time remaining
-rest 3:00 between sets-
Jesse Chisholm (Non-Running Option) (3 Rounds for reps)
3 sets
5 minute AMRAP
25 Dumbbell or Backpack Facing Burpee
25 Dumbbell Snatch (50/35) or Backpack Ground to Overhead
Max Rounds of 10 Jumping Jacks + 20 alt High Knees in the time remaining
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Dumbbell Facing Burpees
Backpack Facing Burpees
Dumbbell Snatch
Backpack Ground to Overhead
Jumping Jacks
High Knees
Flow
0:00-5:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max rounds of 10 Jumping Jacks + 20 High Knees in time remaining
5:00-8:00
Rest
8:00-13:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max rounds of 10 Jumping Jacks + 20 High Knees in time remaining
13:00-16:00
Rest
16:00-21:00
25 Dumbbell Facing Burpees
25 Dumbbell Snatch
Max rounds of 10 Jumping Jacks + 20 High Knees in time remaining
Scaling
3 sets
5 minute AMRAP
20 Dumbbell or Backpack Facing Burpee
20 Dumbbell Snatch (35/20) or Backpack Ground to Overhead
Max Rounds of 10 Jumping Jacks + 20 alt High Knees in the time remaining
-rest 3:00 between sets-