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
15 Butt Kicks
1:00 Jog
-into-
2 Rounds
3 Broad Jump to Vertical Jump
5 No Push Up Burpees
10 Air Squats
Athletes Notes
High Knees
Jumping Jacks
Broad Jump + Vertical Jump
No Push Up Burpee
Air Squats
That’s Gonna Leave a Mark (3 Rounds for distance)
3:00 AMRAP
30 Air Squats
15 Burpee Box Jump (24/20) or Burpee Broad Jump (3ft)
Max distance Run in the time remaining
-rest 3:00-
5:00 AMRAP
30 Air Squats
15 Burpee Box Jump (24/20) or Burpee Broad Jump (3ft)
Max distance Run in the time remaining
-rest 3:00-
7:00 AMRAP
30 Air Squats
15 Burpee Box Jump (24/20) or Burpee Broad Jump (3ft)
Max distance Run in the time remaining
No Run sub: alternate sets of
:30 High Knees
:30 Jumping Jacks
Athletes Notes
Scoring Note
*For scoring purposes: If doing the No Run option, every :30 of High Knees or Jumping Jacks is equal to 100m Run.
Demo Videos
Air Squats
Burpee Box Jump
Burpee Broad Jump
High Knees
Jumping Jacks
Flow
0:00-3:00
30 Air Squats
15 Burpee Box Jump
Max distance Run in remaining time
3:00-6:00
Rest
6:00-11:00
30 Air Squats
15 Burpee Box Jump
Max distance Run in remaining time
11:00-14:00
Rest
14:00-21:00
30 Air Squats
15 Burpee Box Jump
Max distance Run in remaining time
Scaling
3:00 AMRAP
30 Air Squats
10 Burpee Box Jump (20/16) or Burpee Broad Jump (3ft)
Max distance Run in the time remaining
-rest 3:00-
5:00 AMRAP
30 Air Squats
10 Burpee Box Jump (20/16) or Burpee Broad Jump (3ft)
Max distance Run in the time remaining
-rest 3:00-
7:00 AMRAP
30 Air Squats
15 Burpee Box Jump (24/20) or Burpee Broad Jump (3ft)
Max distance Run in the time remaining