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)
AMRAP 5:00
30 sec Jog
5 Arm Circles (each direction)
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
5 Burpees
Athletes Notes
Big Arm Circles w/Explanation
Banded Strict Press
Crush Grip Dumbbell Strict Press
Burpee
Lumen Field (4 Rounds for reps)
5 min AMRAP
100m Run
12 alt Single Arm Hang C&J (50/35 or Backpack)
12 Lateral Burpee over Dumbbell/Backpack
5 min AMRAP
200m Run
12 alt Single Arm Hang C&J (50/35 or Backpack)
12 Lateral Burpee over Dumbbell/Backpack
5 min AMRAP
300m Run
12 alt Single Arm Hang C&J (50/35 or Backpack)
12 Lateral Burpee over Dumbbell/Backpack
5 min AMRAP
400m Run
12 alt Single Arm Hang C&J (50/35 or Backpack)
12 Lateral Burpee over Dumbbell/Backpack
*No rest b/t AMRAPs
*No run option: sub 15 sec Jumping Jacks + 15 sec High Knees for every 100m Run
Athletes Notes
Scoring Note
Every 10m of running = 1 rep (100m = 10, 200m = 20, 300m = 30, 400m = 40 reps)
Demo Videos
Single Dumbbell Hang Power Clean and Jerk
Single Arm Kettlebell Clean and Push Press – similar movement but with backpack
Dumbbell Lateral Burpees
Backpack Lateral Burpees
Flow
0:00-5:00: Complete as many rounds+reps as possible of
100m Run
12 alt Single Arm Hang C&J
12 Lateral Burpees over Dumbbell
5:00-10:00: Complete as many rounds+reps as possible of
200m Run
12 alt Single Arm Hang C&J
12 Lateral Burpees over Dumbbell
10:00-15:00: Complete as many rounds+reps as possible of
300m Run
12 alt Single Arm Hang C&J
12 Lateral Burpees over Dumbbell
15:00-20:00: Complete as many rounds+reps as possible of
400m Run
12 alt Single Arm Hang C&J
12 Lateral Burpees over Dumbbell
Scaling
5 min AMRAP
100m Run
10 alt Single Arm Hang C&J (35/20 or Backpack)
10 Lateral Burpee over Dumbbell/Backpack
5 min AMRAP
200m Run
10 alt Single Arm Hang C&J (35/20 or Backpack)
10 Lateral Burpee over Dumbbell/Backpack
5 min AMRAP
300m Run
10 alt Single Arm Hang C&J (35/20 or Backpack)
10 Lateral Burpee over Dumbbell/Backpack
5 min AMRAP
400m Run
10 alt Single Arm Hang C&J (35/20 or Backpack)
10 Lateral Burpee over Dumbbell/Backpack
*No rest b/t AMRAPs