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 Rounds
5 Air Squats
5 Single Leg RDL (each side)
4 Box Jumps OR 2 Broad Jump
:30 Hollow Rocks
Athletes Notes
Air Squats
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
Hollow Rocks
Movement Prep (5 Rounds for distance)
5 sets (one set every 90 sec)
3 Squat Jump to 1 Broad Jump for distance
Athletes Notes
Demo Videos
Squat Jump to Broad Jump
Flow
At 0:00
3 Squat Jumps into 1 Broad Jump as far as possible
At 1:30
3 Squat Jumps into 1 Broad Jump as far as possible
At 3:00
3 Squat Jumps into 1 Broad Jump as far as possible
At 4:30
3 Squat Jumps into 1 Broad Jump as far as possible
At 6:00
3 Squat Jumps into 1 Broad Jump as far as possible
Scaling
No scaling needed!
Deadlift Strength (Checkmark)
3 sets
8-10/leg Crossbody Single Leg RDL (50/35 or Backpack) @3011 tempo
-rest 1:30 between sets-
Athletes Notes
Demo Videos
Dumbbell Crossbody Single Leg RDL
Backpack Crossbody Single Leg RDL
Flow
8-10 Crossbody Single Leg RDL – left leg
8-10 Crossbody Single Leg RDL – right leg
-rest 1:30-
8-10 Crossbody Single Leg RDL – left leg
8-10 Crossbody Single Leg RDL – right leg
-rest 1:30-
8-10 Crossbody Single Leg RDL – left leg
8-10 Crossbody Single Leg RDL – right leg
*NOTE: Every rep should be at a 3011 tempo: 3 sec down, no pause, 1 sec up, 1 sec pause at the top. That means every rep should take 5 full seconds! Use a clock to keep tempo.
Scaling
Lower weight to 35/20 or as needed.
Can keep back foot lightly touching ground to help with balance (as in a Single Dumbbell Kickstand RDL ).
Old Glory Grinders (AMRAP – Reps)
6 minute AMRAP
2-4-6-8-10…
Tuck Up
Russian Twist (2 count: each side = 1 rep)
Athletes Notes
Scoring Note
Each side on the Russian twist is one rep. L = 1, R = 2, L = 3, R = 4, and so forth.
Demo Videos
Tuck Ups
Russian Twists
Flow
On a 6:00 clock, complete as many rounds and reps as possible of:
2 Tuck Ups
2 Russian Twists
4 Tuck Ups
4 Russian Twists
6 Tuck Ups
6 Russian Twists
… etc. adding 2 reps each round.
Scaling
Keep feet on floor during Russian Twists.