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)
5:00 AMRAP
10 Air Squats
10 Good Mornings
5 Box Step Ups (each side)
3 Broad Jumps
5 Inchworms
Athletes Notes
Air Squats
Banded Good Mornings – banded or bodyweight
Box Step Up
Broad Jump
Inchworm to Pushup
Mrs. Doubtfire (Time ↓ Shorter is Better)
For Time
50 Air Squats
40 Box Jump (24/20) or alt Jumping Lunges
30 Goblet Squats (50/35 or Backpack)
20 Box Jump Over (24/20) or Broad Jump (3ft)
10 Wall Walks
Athletes Notes
Demo Videos
Air Squats
Box Jump
Jumping Lunge
Dumbbell Goblet Squat
Backpack Goblet Squat
Box Jump Over
Broad Jump
Wall Walk
Flow
As quickly as possible, complete:
50 Air Squats
40 Box Jumps
30 Goblet Squats
20 Box Jump Overs
10 Wall Walks
Scaling
For Time
50 Air Squats
40 Box Jump (20/16) or alt Jumping Lunges
30 Goblet Squats (35/20 or Backpack)
20 Box Jump Over (20/16) or Broad Jump (3ft)
10 Pike Walk – Feet Elevated