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 Rounds
10 Good Mornings
5 Single Leg Glute Bridge (per side)
5 Side Plank Hip Raises (per side)
15 sec Wall Sit
Athletes Notes
Banded Good Mornings
Single Leg Glute Bridge
Tempo Side Plank Hip Raises – no tempo
Wall Sit
Broad Stripes and Bright Stars (Time)
For Time
1:30 Goblet Wall Sit (50/35 or Backpack)
1:30/leg Single Leg Long Lever Bridge on Bench
1:30/leg Copenhagen Plank
1:30 Front Leaning Plank
Athletes Notes
Demo Videos
Dumbbell Goblet Wall Sit Hold
Backpack Goblet Wall Sit
Single Leg Long Lever Bridge on Bench
Copenhagen Plank
Front Leaning Plank
Flow
As quickly as possible, accumulate:
1:30 Goblet Wall Sit
1:30 Single Leg Long Lever Bridge on Bench (left leg)
1:30 Single Leg Long Lever Bridge on Bench (right leg)
1:30 Copenhagen Plank (left leg)
1:30 Copenhagen Plank (right leg)
1:30 Front Leaning Plank
Rest as needed but each movement must be completed before moving on to the next.
Scaling
For Time
1:30 Goblet Wall Sit (35/20 or Backpack) or Wall Sit
1:30/leg Single Leg Long Lever Bridge on floor
1:30/leg Half Copenhagen Plank
1:30 Plank
Core Finisher (Time)
For Time
50 Abmat Sit Ups with hands behind head
50 Abmat Sit Ups with hands across chest
50 Abmat Sit Ups with hands at sides
Athletes Notes
Demo Videos
Sit Ups with hands positioned as described
Flow
As quickly as possible, complete
50 Abmat Sit Ups with hands behind head
50 Abmat Sit Ups with hands across chest
50 Abmat Sit Ups with hands at sides
Rest as needed but each movement must be completed before moving on to the next.
Scaling
For Time
35 Abmat Sit Ups with hands behind head
35 Abmat Sit Ups with hands across chest
35 Abmat Sit Ups with hands at sides