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
()
Warm Up (Checkmark)
2 Rounds
15 High Knees
15 Butt Kicks
1:00 Jog
-into-
2-3 Rounds
2 Single Arm Push Press (each side)
4 No Push Up Burpees
4 Box Step Up (each side)
4 Broad Jump
Athletes Notes
High Knees
Butt Kicks
Single Dumbbell Push Press
No Push Up Burpee
Box Step Up
Broad Jump
SoFi Stadium (Time ↓ Shorter is Better)
Dumbbell Version:
For Time
10 Devil Press (2×50/35)
20 alt Single Arm Dumbbell Thruster (50/35)
30 Box Jump/Step Down (24/20) or Broad Jump (3ft)
1 Mile Run
30 Box Jump/Step Down or Broad Jump
20 alt Single Arm Dumbbell Thruster
10 Devil Press
Backpack Version:
For TIme
10 Burpee Backpack Ground to Overhead
20 Backpack Thrusters
30 Box Jump/Step Down (24/20) or Broad Jump (3ft)
1 Mile Run
30 Box Jump/Step Down or Broad Jump
20 Backpack Thrusters
10 Burpee Backpack Ground to Overhead
*If running is not available, sub 4 rounds of (1:00 Jumping Jacks + 1:00 High Knees) for the 1 mile Run.
Athletes Notes
Demo Videos
Dumbbell Devil Press
Single Dumbbell Thruster – alternate arms each rep
Box Jump
Broad Jump
Burpee Backpack Ground to Overhead
Backpack Thruster
Flow
As quickly as possible, complete:
10 Devil Press
20 alt Single Arm Thruster
30 Box Jump
1 Mile Run
30 Box Jump
20 alt Single Arm Thruster
10 Devil Press
Scaling
Dumbbell Version:
For Time
10 Devil Press (2×35/20)
20 alt Single Arm Dumbbell Thruster (35/20)
30 Box Jump/Step Down (20/16) or Broad Jump (3ft)
1200m Run
30 Box Jump/Step Down or Broad Jump
20 alt Single Arm Dumbbell Thruster
10 Devil Press
Backpack Version:
For TIme
10 Backpack Ground to Overhead
20 Backpack Thrusters
30 Box Jump/Step Down (20/16) or Broad Jump (3ft)
1200m Run
30 Box Jump/Step Down or Broad Jump
20 Backpack Thrusters
10 Backpack Ground to Overhead
*If running is not available, sub 3 rounds of (1:00 Jumping Jacks + 1:00 High Knees) for the 1200m Run.