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)
3-4 rounds
10 Banded Pull Aparts
5 Russian Swings
5 Scap Push Ups
3 Box Step Ups (per side)
Athletes Notes
Banded Pull Aparts
Single Dumbbell Russian Swing
Backpack Russian Swings
Scap Only Push Up
The Liberty Lift (3 Rounds for time)
“11.2 Intervals”
3 sets (one set every 6 minutes)
2 Rounds
9 Power Cleans (2×50/35 or Backpack)
12 Hand Release Push Ups
15 Box Jump/Step Down (24/20) or Broad Jumps (3ft)
Athletes Notes
Demo Videos
Dumbbell Power Clean
Backpack Power Clean and Jerk – no jerk
Hand Release Push Ups
Box Jump
Broad Jump
Flow
0:00-6:00
9 Power Cleans
12 Hand Release Push Ups
15 Box Jumps
9 Power Cleans
12 Hand Release Push Ups
15 Box Jumps
-rest remainder of time-
6:00-12:00
9 Power Cleans
12 Hand Release Push Ups
15 Box Jumps
9 Power Cleans
12 Hand Release Push Ups
15 Box Jumps
-rest remainder of time-
12:00-18:00
9 Power Cleans
12 Hand Release Push Ups
15 Box Jumps
9 Power Cleans
12 Hand Release Push Ups
15 Box Jumps
Scaling
“11.2 Intervals”
3 sets (one set every 6 minutes)
2 Rounds
9 Power Cleans (2×35/20 or Backpack)
9 Hand Release Push Ups or 12 Incline Push Ups
15 Box Jump/Step Down (20) or Broad Jumps (3ft)