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)
2-3 Rounds
20 Single Unders
10 Bootstrappers
5 Box Step Up (each side)
Athletes Notes
Single Unders
Bootstrappers
Box Step Up
Wimbledon Whites (Time)
3 Rounds for Time
100 Double Unders or Penguin Hops
30 Deadlift (2×50/35 or Backpack)
20 Box Step Up (2×50/35 or Backpack) (20″)
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Dumbbell Deadlift
Backpack Deadlift
Double Dumbbell Box Step Up
Goblet Backpack Box Step Up
Flow
As quickly as possible, complete:
100 Double Unders
30 Deadlift
20 Box Step Up
100 Double Unders
30 Deadlift
20 Box Step Up
100 Double Unders
30 Deadlift
20 Box Step Up
Scaling
3 Rounds for Time
100 Single Unders or Line Hops
30 Deadlift (2×35/20 or Backpack)
20 Step Up (2×35/20 or Backpack) (20″)