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)
5:00 AMRAP
10 Air Squats
10 Good Mornings
5 Glute Bridges
5 Sit Ups
Athletes Notes
Air Squats
Banded Good Mornings – banded or bodyweight
Glute Bridges
Sit Ups
Grass Court (4 Rounds for reps)
4 sets
10 Sissy Squats
-rest :30-
20 alt Glute Bridge Walk Outs
-rest :30-
1:00 Max Turkish Sit Ups (50/35 or Backpack)
-rest 2:00 b/t sets-
Athletes Notes
Scoring Note
Score max reps of Turkish Sit Ups each set.
Demo Videos
Sissy Squat
Glute Bridge Walk Out
Turkish Sit Up – DB or backpack, switch arms as needed
Flow
10 Sissy Squats
-rest :30-
20 alt Glute Bridge Walk Outs
-rest :30-
1:00 Max Turkish Sit Ups
-rest 2:00-
10 Sissy Squats
-rest :30-
20 alt Glute Bridge Walk Outs
-rest :30-
1:00 Max Turkish Sit Ups
-rest 2:00-
10 Sissy Squats
-rest :30-
20 alt Glute Bridge Walk Outs
-rest :30-
1:00 Max Turkish Sit Ups
-rest 2:00-
10 Sissy Squats
-rest :30-
20 alt Glute Bridge Walk Outs
-rest :30-
1:00 Max Turkish Sit Ups
Scaling
4 sets
10 Sissy Squats
-rest :30-
20 alt Glute Bridge Walk Outs
-rest :30-
1:00 Max Turkish Sit Ups (35/20 or Backpack) or Bodyweight Turkish Sit Up
-rest 2:00 b/t sets-