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
5 Single Leg Glute Bridge (each side)
10 Step Back Lunges
10 Abmat Sit Ups
Athletes Notes
Single Leg Glute Bridge
Bodyweight Step Back Lunge
Sit Ups
Strength Work (Checkmark)
3 sets
10 Single Leg Hip Thrust (left)
10 Single Leg Hip Thrust (right)
20 Double Leg Hip Thrust
-rest 3:00 between sets-
*50/35, Backpack, or Bodyweight
Athletes Notes
Demo Videos
Single Leg Dumbbell Hip Thrust
Single Leg Backpack Hip Thrust
Single Leg Hip Thrusts – Bodyweight
Dumbbell Hip Thrusts
Backpack Hip Thrust with Elevated Feet – no elevated feet
Bodyweight Hip Thrusts
Flow
10 Single Leg Hip Thrust (left leg)
10 Single Leg Hip Thrust (right leg)
20 regular Hip Thrust
-rest 3:00-
10 Single Leg Hip Thrust (left leg)
10 Single Leg Hip Thrust (right leg)
20 regular Hip Thrust
-rest 3:00-
10 Single Leg Hip Thrust (left leg)
10 Single Leg Hip Thrust (right leg)
20 regular Hip Thrust
Scaling
Lower weight to 35/20 or follow Bodyweight option.
BMO Field (4 Rounds for time ↓ shorter is better)
4 sets
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
-rest 1:00 between sets-
Athletes Notes
Demo Videos
Hollow Rocks
V-Ups
Tuck Ups
Hollow Hold
Flow
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
-rest 1:00-
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
-rest 1:00-
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
-rest 1:00-
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec Hollow Hold
Scaling
4 sets
10 Hollow Rocks
10 Alternating Leg V-Up
10 Tuck Ups
10 sec Hollow Hold
-rest 1:00 between sets-