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)
2-3 Rounds
10 Good Mornings
5 Bodyweight Split Squat (each side)
5 Bodyweight Single Leg RDL (each side)
10 Hollow Rocks
Athletes Notes
Banded Good Mornings – banded or bodyweight
Bodyweight Split Squat
Bodyweight Single Leg RDL
Hollow Rocks
I believe you have my stapler. (Checkmark)
**Part A**
3 sets
10 Farmers Hold Split Squat (each leg)
10 Farmers Hold Cyclist Squat
-rest 3:00 between sets-
**Part B**
3 sets
10 Single Leg RDL (each leg)
10 RDL
-rest 3:00 between sets-
*all with 2×50/35 or Backpack
Athletes Notes
Demo Videos
Double Dumbbell Split Squat
Back Rack Backpack Split Squat – hold backpack at side
Dumbbell Cyclist Squat
Backpack Cyclist Squat – hold backpack at side, 5 reps each arm
Double Dumbbell Single Leg RDLs
Backpack Single Leg RDL
Double Dumbbell RDL
Backpack RDL
Flow
10 Split Squat (right leg)
10 Split Squat (left leg)
10 Cyclist Squat
-rest 3:00-
10 Split Squat (right leg)
10 Split Squat (left leg)
10 Cyclist Squat
-rest 3:00-
10 Split Squat (right leg)
10 Split Squat (left leg)
10 Cyclist Squat
-rest 3:00-
10 Single Leg RDL (right leg)
10 Single Leg RDL (left leg)
10 RDL
-rest 3:00-
10 Single Leg RDL (right leg)
10 Single Leg RDL (left leg)
10 RDL
-rest 3:00-
10 Single Leg RDL (right leg)
10 Single Leg RDL (left leg)
10 RDL
Scaling
Lower weight to 2×35/20 or as needed
Core Finisher (Time)
Accumulate
1:00 Hollow Hold
1:00 Tuck Hold
Athletes Notes
Demo Videos
Hollow Hold
Tuck Hold
Flow
As quickly as possible, accumulate:
1:00 Hollow Hold
1:00 Tuck Hold
Score is time to complete the work, including any rest taken.
Scaling
Accumulate
1:00 Single Leg Hollow Hold – switch extended leg as needed
1:00 Tuck Hold