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)
3-4 Rounds
5-10 Good Morning
5 Russian Swings (lighter weight if available)
5 No Push Up Burpees
3 Broad Jump to Vertical Jump
Athletes Notes
Single Dumbbell Russian Swing
No Push Up Burpee
Broad Jump + Vertical Jump
Ocean Waves (Time)
6 Rounds for Time
24 Russian Swing (50/35 or Backpack)
12 Burpee to 6″ Target
Athletes Notes
Demo Videos
Single Dumbbell Russian Swing
Backpack Russian Swings
Burpee to Target
Flow
24 Russian Swings
12 Burpee to Target
24 Russian Swings
12 Burpee to Target
24 Russian Swings
12 Burpee to Target
24 Russian Swings
12 Burpee to Target
24 Russian Swings
12 Burpee to Target
24 Russian Swings
12 Burpee to Target
Scaling
6 Rounds for Time
24 Russian Swing (35/20 or Backpack)
10 Burpee to 6″ Target