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)
5:00 AMRAP
10 Good Mornings
5 Box Step Ups (each side)
5 Air Squats
3 Hang Power Cleans
Athletes Notes
Banded Good Mornings – banded or bodyweight
Box Step Up
Air Squats
Double Dumbbell Hang Power Clean
Backpack Hang Power Cleans
Strength (Checkmark)
3 sets
10 Weighted Box Step Up on left leg (24/20)
10 Weighted Box Step Up on right leg (24/20)
-rest 2:00 between sets-
*Dumbbell (2×50/35) or Backpack Goblet
Athletes Notes
Demo Videos
Double Dumbbell Box Step Up
Box Step Up with backpack in goblet hold
Flow
10 Weighted Box Step Up on left leg (24/20)
10 Weighted Box Step Up on right leg (24/20)
-rest 2:00-
10 Weighted Box Step Up on left leg (24/20)
10 Weighted Box Step Up on right leg (24/20)
-rest 2:00-
10 Weighted Box Step Up on left leg (24/20)
10 Weighted Box Step Up on right leg (24/20)
Scaling
Lower weight to 2×35/20 or as needed.
Wild Bill Hickok (10 Rounds for reps)
5 Rounds For Max Reps
:30 max Power Clean (2×50/35 or Backpack)
:30 rest
:30 max Air Squat
:30 rest
Athletes Notes
Demo Videos
Dumbbell Power Clean
Backpack Power Clean and Jerk – no jerk
Air Squats
Flow
:30 max Power Clean / :30 rest
:30 max Air Squat / :30 rest
:30 max Power Clean / :30 rest
:30 max Air Squat / :30 rest
:30 max Power Clean / :30 rest
:30 max Air Squat / :30 rest
:30 max Power Clean / :30 rest
:30 max Air Squat / :30 rest
:30 max Power Clean / :30 rest
:30 max Air Squat
Scaling
Lower weight to 2×35/20 or as needed.