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)
2-3 rounds
:30 Jumping Jacks
10 Good Mornings
10 Tuck Ups
-straight into-
2-3 rounds
5 Russian Swings
6 alternating Single Leg V-Up
Athletes Notes
Jumping Jacks
Banded Good Mornings – banded or bodyweight
Tuck Ups
Single Dumbbell Russian Swing
Alternating Leg V-Up
Little Big League (AMRAP – Rounds and Reps)
15:00 AMRAP
5-10-15-20…
Russian Swings (50/35 or Backpack)
Alt Single Leg V-Up
Athletes Notes
Demo Videos
Single Dumbbell Russian Swing
Backpack Russian Swings
Alternating Leg V-Up
Flow
On a 15:00 clock, complete as many rounds+reps as possible of:
5 Russian Swings
5 alt Single Leg V-Ups
10 Russian Swings
10 alt Single Leg V-Ups
15 Russian Swings
15 alt Single Leg V-Ups
…etc. adding 5 reps to both movements each round.
Scaling
15:00 AMRAP
5-10-15-20…
Russian Swings (35/20 or Backpack)
Alternating Single Leg Tuck Up