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 High Knees
5 Arm Circles (each direction)
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
3 No Push Up Burpee
3 Broad Jumps
Athletes Notes
High Knees
Big Arm Circles w/Explanation
Banded Strict Press
Crush Grip Dumbbell Strict Press
No Push Up Burpee
Broad Jump
I love Kung Fu! (2 Rounds for time ↓ shorter is better)
For Time
21-15-9
Clean and Jerk (2×50/35 or Backpack)
*each set has to be unbroken
-rest 5:00-
45 Burpee Box Jump Over (24/20) or Burpee Broad Jump (3ft)
Athletes Notes
Demo Videos
Double Dumbbell Clean and Jerk
Backpack Clean and Jerk
Burpee Box Jump Over
Burpee Broad Jump
Flow
As quickly as possible, complete
21 unbroken Clean and Jerk
-rest as needed-
15 unbroken Clean and Jerk
-rest as needed-
9 unbroken Clean and Jerk
-rest 5:00-
As quickly as possible, accumulate
45 Burpee Box Jump Over
*C&J sets must be unbroken. Don’t pick the weight up until you’re ready to complete the entire set!
Scaling
For Time
21-15-9
Clean and Jerk (2×35/20 or Backpack)
*each set has to be unbroken
-rest 5:00-
30 Burpee Box Jump Over (24/20) or Burpee Broad Jump (3ft)