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)
AMRAP 5:00
30 sec Jumping Jacks
30 sec Jog (or High Knees)
5 Arm Circles (each direction)
5 Single Leg RDL (each side)
5 Inchworm
Athletes Notes
Jumping Jacks
High Knees
Big Arm Circles w/Explanation
Banded Strict Press
Double Dumbbell Single Leg RDLs – bodyweight or with light dumbbells
Hi, my name is Steve. (2 Rounds for distance)
2 sets
AMRAP 7:00
30 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
30 Lateral Burpee over Dumbbell or Backpack
Max distance Run in the time remaining
-rest 5 minutes between sets-
*No Run option:
sub max sets of :15 High Knees + :15 Jumping Jacks (each set is equal to 100m Run)
Athletes Notes
Demo Videos
Dumbbell Snatch
Backpack Ground to Overhead
Dumbbell Lateral Burpees
Backpack Lateral Burpees
Flow
0:00-7:00
30 Dumbbell Snatch
30 Lateral Burpees
Max Run in remaining time
7:00-12:00
Rest
12:00-19:00
30 Dumbbell Snatch
30 Lateral Burpees
Max Run in remaining time
Scaling
2 sets
AMRAP 7:00
30 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
20 Lateral Burpee over Dumbbell or Backpack
Max distance Run in the time remaining
-rest 5 minutes between sets-