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)
2 Rounds
15 High Knees
15 Butt Kicks
2 Shuttle Runs (25ft down + 25ft back)
-into-
2-3 Rounds
2 Single Arm Push Press (each side)
4 No Push Up Burpees
4 Box Step Up (each side)
4 Broad Jump
Athletes Notes
High Knees
Butt Kicks
Shuttle Run
Single Dumbbell Push Press
No Push Up Burpee
Box Step Up
Broad Jump
Federer vs. Nadal (5 Rounds for reps)
20:00 EMOM
Min 1: Max alt Single Arm Dumbbell Clean & Jerk (50/35) or Backpack Clean & Jerk
Min 2: Max Burpee Box Jump (24/20) or Burpee Broad Jump
Min 3: Max 50ft Shuttle Run or High Knees/Jumping Jacks (alternate each round)
Min 4: rest
Athletes Notes
Scoring Note
Score total reps per set (C&J + Burpee Box Jump + Shuttle Runs). You will have 5 scores.
Demo Videos
Single Dumbbell Clean and Jerk – alternate arms each rep
Backpack Clean and Jerk
Burpee Box Jump
Burpee Broad Jump
Shuttle Run – 1 rep is 25ft down + 25ft back
High Knees
Jumping Jacks
Flow
0:00-1:00: Max C&J
1:00-2:00: Max Burpee Box Jump
2:00-3:00: Max Shuttle Runs
3:00-4:00: Rest
4:00-5:00: Max C&J
5:00-6:00: Max Burpee Box Jump
6:00-7:00: Max Shuttle Runs
7:00-8:00: Rest
8:00-9:00: Max C&J
9:00-10:00: Max Burpee Box Jump
10:00-11:00: Max Shuttle Runs
11:00-12:00: Rest
12:00-13:00: Max C&J
13:00-14:00: Max Burpee Box Jump
14:00-15:00: Max Shuttle Runs
15:00-16:00: Rest
16:00-17:00: Max C&J
17:00-18:00: Max Burpee Box Jump
18:00-19:00: Max Shuttle Runs
Scaling
Lower weight to 35/20 or as needed.