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 rounds
15 High Knees
10 Butt Kicks
5 No Push Up Burpees
1:00 Jog
Athletes Notes
High Knees
Butt Kicks
No Push Up Burpee
Men in Black (3 Rounds for time ↓ shorter is better)
1000m Run
20 Burpee to 6″ Target
-rest 3:00-
800m Run
30 Burpee to 6″ Target
-rest 3:00-
400m Run
40 Burpee to 6″ Target
*No Run subs:
1000m Run = 2:30 High Knees + 2:30 Jumping Jacks
800m Run = 2:00 High Knees + 2:00 Jumping Jacks
400m Run = 1:00 High Knees + 1:00 Jumping Jacks
Athletes Notes
Demo Videos
Burpee to Target
High Knees
Jumping Jacks
Flow
As quickly as possible, complete:
1000m Run
20 Burpee to 6″ Target
-rest 3:00-
800m Run
30 Burpee to 6″ Target
-rest 3:00-
400m Run
40 Burpee to 6″ Target
Scaling
800m Run
15 Burpee to 6″ Target
-rest 3:00-
600m Run
25 Burpee to 6″ Target
-rest 3:00-
400m Run
35 Burpee to 6″ Target