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)
6:00 AMRAP
15 High Knees
20 Butt Kicks
1:00 Jog
Athletes Notes
High Knees
Butt Kicks
Uncle Sam’s Slam (Running Option) (3 Rounds for time)
For Time
200m Run
-rest 5:00-
400m Run
-rest 5:00-
800m Run
Athletes Notes
Flow
Run 200m for time
-rest 5:00-
Run 400m for time
-rest 5:00-
Run 800m for time
*Use the rest period as active recovery – walk or stretch anything tight
Scaling
No scaling needed!
Uncle Sam’s Slam (Non Running Option) (3 Rounds for reps)
For Max Reps
1:00 High Knees
1:00 Jumping Jacks
-rest 3:00-
2:00 High Knees
2:00 Jumping Jacks
-rest 3:00-
3:00 High Knees
3:00 Jumping Jacks
Athletes Notes
Demo Videos
High Knees
Jumping Jacks
Flow
1:00 max High Knees
1:00 max Jumping Jacks
-rest 3:00-
2:00 max High Knees
2:00 max Jumping Jacks
-rest 3:00-
3:00 max High Knees
3:00 max Jumping Jacks
*For each set, score your High Knees plus your Jumping Jacks reps.
Scaling
No scaling needed!