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)
2-3 Rounds
5 Box Step Up (each side)
10 Good Mornings
10 Glute Bridges
5 Plank Shoulder Taps (each side)
5 Leg Lifts with Hip Dip (each side)
Athletes Notes
Box Step Up
Banded Good Mornings – banded or bodyweight
Glute Bridges
Plank Shoulder Taps
Leg Lifts with Hip Dip
Lower Body Strength (Checkmark)
3 sets
8/leg Glute Focused Step Up (50/35 or Backpack) – at least 24″
-rest 1:30-
15 Romanian Deadlifts (2×50/35 or Backpack)
-rest 1:30 b/t sets-
Athletes Notes
Demo Videos
Glute Focused Step Up
Double Dumbbell RDL
Backpack RDL
Flow
8 Glute Focused Step Up – left leg
8 Glute Focused Step Up – right leg
-rest 1:30-
15 RDLs
-rest 1:30-
8 Glute Focused Step Up – left leg
8 Glute Focused Step Up – right leg
-rest 1:30-
15 RDLs
-rest 1:30-
8 Glute Focused Step Up – left leg
8 Glute Focused Step Up – right leg
-rest 1:30-
15 RDLs
Scaling
Lower weight to 35/20 or as needed.
Can also do glute focused step ups unweighted.
Summer Sunsets (Checkmark)
Reverse Tabata Intervals
8 rounds of :10 work + :20 rest
RKC Plank
-straight into-
8 rounds of :10 work + :20 rest
Side Star Plank – alternate sides each round
Athletes Notes
Demo Videos
RKC Plank
Star Plank
Flow
On an 8:00 clock
0:00-0:10: RKC Plank
0:10-0:30: rest
0:30-0:40: RKC Plank
0:40-1:00: rest
1:00-1:10: RKC Plank
1:10-1:30: rest
1:30-1:40: RKC Plank
1:40-2:00: rest
2:00-2:10: RKC Plank
2:10-2:30: rest
2:30-2:40: RKC Plank
2:40-3:00: rest
3:00-3:10: RKC Plank
3:10-3:30: rest
3:30-3:40: RKC Plank
3:40-4:00: rest
4:00-4:10: Star Plank – left
4:10-4:30: rest
4:30-4:40: Star Plank – right
4:40-5:00: rest
5:00-5:10: Star Plank – left
5:10-5:30: rest
5:30-5:40: Star Plank – right
5:40-6:00: rest
6:00-6:10: Star Plank – left
6:10-6:30: rest
6:30-6:40: Star Plank – right
6:40-7:00: rest
7:00-7:10: Star Plank – left
7:10-7:30: rest
7:30-7:40: Star Plank – right
7:40-8:00: rest
Scaling
Reverse Tabata Intervals
8 rounds of :10 work + :20 rest
RKC Plank
-straight into-
8 rounds of :10 work + :20 rest
Side Plank on Hand – alternate sides each round