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
5 Single Leg Glute Bridge (per side)
10 Air Squats
5 Single Leg RDL (per side)
15 sec Wall Sit
Athletes Notes
Single Leg Glute Bridge
Air Squats
Bodyweight Single Leg RDL
Wall Sit
It’s Only Rock ‘n’ Roll (Checkmark)
Part A
4 sets
10 1-1/4 Goblet Cyclist Squat (50/35 or Backpack)
:30 Bodyweight Single Leg Glute Bridge Hold (each leg)
-rest 2:00 between sets-
Part B
4 sets
10 Staggered Stance RDL (each leg) (2×50/35 or Backpack)
:30 Goblet Wall Sit (50/35 or Backpack)
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Goblet Cyclist Squat with single DB or backpack
Bodyweight Single Leg Glute Bridge Hold
Split Stance Dumbbell RDL with double DB or backpack
Dumbbell Goblet Wall Sit Hold
Backpack Goblet Wall Sit
Flow
Part A
10 reps 1-1/4 Goblet Cyclist Squat
:30 Bodyweight Single Leg Glute Bridge Hold (right leg)
:30 Bodyweight Single Leg Glute Bridge Hold (left leg)
-rest 2:00-
10 reps 1-1/4 Goblet Cyclist Squat
:30 Bodyweight Single Leg Glute Bridge Hold (right leg)
:30 Bodyweight Single Leg Glute Bridge Hold (left leg)
-rest 2:00-
10 reps 1-1/4 Goblet Cyclist Squat
:30 Bodyweight Single Leg Glute Bridge Hold (right leg)
:30 Bodyweight Single Leg Glute Bridge Hold (left leg)
-rest 2:00-
10 reps 1-1/4 Goblet Cyclist Squat
:30 Bodyweight Single Leg Glute Bridge Hold (right leg)
:30 Bodyweight Single Leg Glute Bridge Hold (left leg)
-rest as needed-
Part B
10 Staggered Stance RDL (right leg forward)
10 Staggered Stance RDL (left leg forward)
:30 Goblet Wall Sit
-rest 2:00-
10 Staggered Stance RDL (right leg forward)
10 Staggered Stance RDL (left leg forward)
:30 Goblet Wall Sit
-rest 2:00-
10 Staggered Stance RDL (right leg forward)
10 Staggered Stance RDL (left leg forward)
:30 Goblet Wall Sit
-rest 2:00-
10 Staggered Stance RDL (right leg forward)
10 Staggered Stance RDL (left leg forward)
:30 Goblet Wall Sit
Scaling
Part A
4 sets
10 1-1/4 Goblet Cyclist Squat (35/20 or Backpack)
:30 Bodyweight Single Leg Glute Bridge Hold (each leg)
-rest 2:00 between sets-
Part B
4 sets
10 Staggered Stance RDL (each leg) (2×35/20 or Backpack)
:30 Goblet Wall Sit (35/20 or Backpack)
-rest 2:00 between sets-