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 (Checkmark)
2 rounds
1:00 Jog (OR :20 High Knees into :20 Jumping Jacks)
7 Inchworms
15 Air Squats
Athletes Notes
High Knees
Jumping Jacks
Inchworm
Air Squats
Swole Team Six (AMRAP – Rounds and Reps)
20 minute AMRAP
400m Run
5 Wall Walks
30 Air Squats
No Run Option:
20 minute AMRAP
1:00 High Knees
1:00 Jumping Jacks
5 Wall Walks
30 Air Squats
Athletes Notes
Scoring Note
Run: Score every 100m as 1 rep.
No Run: Score every :30 of high knees/jumping jacks as 1 rep.
Demo Videos
High Knees
Jumping Jacks
Wall Walk
Air Squats
Flow
On a 20:00 clock, complete as many rounds and reps as possible of:
400m Run
5 Wall Walks
30 Air Squats
Scaling
20 minute AMRAP
400m Run (or 1:00 High Knees + 1:00 Jumping Jacks)
5 Pike Walk – Feet Elevated or 75ft Bear Crawl (every 15ft is 1 rep)
30 Air Squats