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)
3 Rounds
6 Box Step Up (3 each leg) (can add light weight on round 3)
5 Banded or Bodyweight Good Mornings
3 Russian Swings (lighter weight if available)
:30 Hollow Rocks
Athletes Notes
Box Step Up
Banded Good Mornings – banded or bodyweight
Single Dumbbell Russian Swing
Hollow Rocks
Paint It, Black (4 Rounds for time ↓ shorter is better)
4 sets
8 Weighted Box Step Up (each leg – NOT alternating) (2×50/35 or Backpack) (24/20)
24 Russian Swing (50/35 or Backpack)
36 V-Ups
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Double Dumbbell Farmer Hold Box Step Up – hold any way
Goblet Backpack Step Up – hold any way
Single Dumbbell Russian Swing
Backpack Russian Swings
V-Ups
Flow
8 Box Step Up – right leg
8 Box Step Up – left leg
24 Russian Swing
36 V-Ups
-rest 3:00-
8 Box Step Up – right leg
8 Box Step Up – left leg
24 Russian Swing
36 V-Ups
-rest 3:00-
8 Box Step Up – right leg
8 Box Step Up – left leg
24 Russian Swing
36 V-Ups
-rest 3:00-
8 Box Step Up – right leg
8 Box Step Up – left leg
24 Russian Swing
36 V-Ups
Scaling
4 sets
8 Weighted Box Step Up (each leg – NOT alternating) (2×35/20 or Backpack) (24/20) OR 8 Single Dumbbell Box Step Up (each leg, not alternating) (50/35)
24 Russian Swing (35/20 or Backpack)
36 Alternating Leg V-Up
-rest 3:00 between sets-