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
()
Warm Up (Checkmark)
5:00 AMRAP
5 Single Leg Glute Bridge (each side)
10 Step Back Lunges
5 Russian Swings (single DB or backpack)
10 Abmat Sit Ups
Athletes Notes
Single Leg Glute Bridge
Bodyweight Step Back Lunge
Single Dumbbell Russian Swing
Sit Ups
Strength (Checkmark)
3 Sets
8-12/leg Pause Elevated Single Leg Hip Thrust
-rest 1:30 b/t sets-
*50/35, Backpack, or Bodyweight
*Pause for 3 sec at the top of each rep
Athletes Notes
Demo Videos
Single Leg Dumbbell Hip Thrust with bottom foot elevated
Single Leg Backpack Hip Thrust with bottom foot elevated
Single Leg Bodyweight Hip Thrust with bottom foot elevated
Flow
8-12 Pause Elevated Single Leg Hip Thrust (left leg)
8-12 Pause Elevated Single Leg Hip Thrust (right leg)
-rest 1:30-
8-12 Pause Elevated Single Leg Hip Thrust (left leg)
8-12 Pause Elevated Single Leg Hip Thrust (right leg)
-rest 1:30-
8-12 Pause Elevated Single Leg Hip Thrust (left leg)
8-12 Pause Elevated Single Leg Hip Thrust (right leg)
Scaling
Lower weight to 35/20 or as needed, or perform Bodyweight version.
Home of the Brave (5 Rounds for time ↓ shorter is better)
5 Sets
20 Russian Swing (50/35 or Backpack)
20 V-Ups
-rest 1:00 b/t sets-
Athletes Notes
Demo Videos
Single Dumbbell Russian Swing
Backpack Russian Swings
V-Ups
Flow
20 Russian Swings
20 V-Ups
-rest 1:00-
20 Russian Swings
20 V-Ups
-rest 1:00-
20 Russian Swings
20 V-Ups
-rest 1:00-
20 Russian Swings
20 V-Ups
-rest 1:00-
20 Russian Swings
20 V-Ups
Scaling
5 Sets
20 Russian Swing (35/20 or Backpack)
20 Tuck Ups or Straight Leg Sit Up
-rest 1:00 b/t sets-