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 Bootstrappers
6 Russian Swings
3 Box Step Ups (per side)
Athletes Notes
Bootstrappers
Single Dumbbell Russian Swing
Backpack Russian Swings
Box Step Up
We find it’s always better to fire people on a Friday. (Time)
For Time
40-30-20-10
Russian Swing (50/35 or Backpack)
Box Step Up (50/35, Backpack, or Bodyweight) (20″)
Athletes Notes
Demo Videos
Single Dumbbell Russian Swing
Backpack Russian Swings
Single Dumbbell Box Step Up – hold any way
Goblet Backpack Step Up – hold any way
Box Step Up
Flow
As quickly as possible, complete
40 Russian Swings
40 Box Step Ups
30 Russian Swings
30 Box Step Ups
20 Russian Swings
20 Box Step Ups
10 Russian Swings
10 Box Step Ups
Scaling
Lower weight to 35/20 or as needed.