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
10 Good Mornings
5 Single Leg Glute Bridge (per side)
5 Side Plank Hip Raises (per side)
15 sec Wall Sit
Athletes Notes
Banded Good Mornings
Single Leg Glute Bridge
Tempo Side Plank Hip Raises – no tempo
Wall Sit
Bees Everywhere! (Time ↓ Shorter is Better)
Accumulate 50 reps Single Leg Hip Thrust (each side) in as few sets as possible
*Dumbbell (50/35), Backpack, or Bodyweight
Athletes Notes
Demo Videos
Single Leg Dumbbell Hip Thrust
Single Leg Backpack Hip Thrust
Single Leg Hip Thrusts – Bodyweight
Flow
Accumulate
50 Single Leg Hip Thrust (left leg)
50 Single Leg Hip Thrust (right leg)
in as few sets as possible. Score total time to complete both sides.
Scaling
Lower weight to 35/20 or perform Bodyweight version.
Midline Finisher (2 Rounds for time ↓ shorter is better)
Accumulate 1:00 Star Plank (each side) in as few sets as possible
-rest as needed-
Accumulate 2:00 Goblet Wall Sit in as few sets as possible
*Dumbbell (50/35) or Backpack
Athletes Notes
Demo Videos
Star Plank
Kettlebell Goblet Squat Wall Sit Hold with DB
Backpack Goblet Wall Sit
Flow
Accumulate
1:00 Star Plank (left side)
1:00 Star Plank (right side)
in as few sets as possible. Score total time to complete both sides.
-rest as needed-
Accumulate
2:00 Goblet Wall Sit Hold
in as few sets as possible. Score total time to complete.
Scaling
Accumulate 1:00 Side Plank (each side) in as few sets as possible
-rest as needed-
Accumulate 2:00 Goblet Wall Sit or Bodyweight Wall Sit in as few sets as possible
*Dumbbell (35/20) or Backpack