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)
AMRAP 5:00
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
5 Goblet Squats
20 Single Unders or Line Hops
Athletes Notes
Banded Strict Press
Crush Grip Dumbbell Strict Press
Dumbbell Goblet Squat
Single Unders
Line Hops
You Can’t Always Get What You Want (2 Rounds for time ↓ shorter is better)
4 Rounds
10 Thrusters (2×50/35 or Backpack)
50 Double Unders or Penguin Hops
-rest 5:00-
4 Rounds
10 Front Squats (2×50/35 or Backpack)
50 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
Dumbbell Thruster
Backpack Thruster
Double Under
Penguin Hops
Dumbbell Front Squats
Backpack Front Squat
Flow
As quickly as possible, complete
10 Thrusters
50 Double Unders
10 Thrusters
50 Double Unders
10 Thrusters
50 Double Unders
10 Thrusters
50 Double Unders
-rest 5:00-
As quickly as possible, complete
10 Front Squats
50 Double Unders
10 Front Squats
50 Double Unders
10 Front Squats
50 Double Unders
10 Front Squats
50 Double Unders
Scaling
4 Rounds
10 Thrusters (2×35/20 or Backpack)
50 Single Unders or Line Hops
-rest 5:00-
4 Rounds
10 Front Squats (2×35/20 or Backpack)
50 Single Unders or Line Hops