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
10 Tuck Ups
5 Single Leg Glute Bridge (each side)
10 Step Back Lunges
3 World’s Greatest Stretch (each side)
Athletes Notes
Tuck Ups
Single Leg Glute Bridge
Bodyweight Step Back Lunge
World’s Greatest Stretch
Serena & Venus (4 Rounds for reps)
4 sets
:30 Max Bench Jackknives
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges
-rest 2:00 b/t sets-
Athletes Notes
Scoring Note
Score total reps per set (Jackknives + Marches + Lunges). You will have 4 scores.
Demo Videos
Bench Jackknives
Glute Bridge March
Bodyweight Walking Lunge
Flow
:30 Max Bench Jackknives
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges
-rest 2:00-
:30 Max Bench Jackknives
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges
-rest 2:00-
:30 Max Bench Jackknives
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges
-rest 2:00-
:30 Max Bench Jackknives
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges
Scaling
4 sets
:30 Max Tuck Ups
1:00 Max Glute Bridge Marches
1:30 Max Bodyweight Walking Lunges
-rest 2:00 b/t sets-