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
5 Scap Push Ups
3 Hand Release Push Ups or Knee Push Ups
10 High Knees
10 Butt Kicks
:30 Jog
Athletes Notes
Scap Only Push Up
Hand Release Push Ups
Knee Push Up
High Knees
Butt Kicks
Cookout Season (Time)
For Time
400m Run
30 Dumbbell Bench (2×50/35) or 30 Push Ups
800m Run
30 Dumbbell Bench (2×50/35) or 30 Push Ups
1000m Run
30 Dumbbell Bench (2×50/35) or 30 Push Ups
No Run option:
(30 sec High Knees + 30 sec Jumping Jacks) for every 100m Run
Athletes Notes
Demo Videos
Dumbbell Bench Press
Backpack Bench Press
Push Ups
High Knees
Jumping Jacks
Flow
As quickly as possible, complete
400m Run
30 Bench Press
800m Run
30 Bench Press
1000m Run
30 Bench Press
Scaling
For Time
400m Run
25 Dumbbell Bench (2×35/20) or 25 Push Ups
600m Run
25 Dumbbell Bench (2×35/20) or 25 Push Ups
800m Run
25 Dumbbell Bench (2×35/20) or 25 Push Ups