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)
2 rounds
15 High Knees
10 Butt Kicks
1:00 Jog
Alternative warm up if time permits:
Hinshaw Run Warm Up
(see notes for demo video and instructions)
Athletes Notes
High Knees
Butt Kicks
Hinshaw Warm Up
—Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
—Perform each drill for 20m out, then walk back
Side step out and back
Side step jumping jack out and back
—Sitting
20 sec Sitting arm swing (elbow down and back)
20 sec Standing arm swing (elbow down and back)
—Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside of Foot walk
Inside of Foot walk
—Increasing distances
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
Gimme Shelter (10 Rounds for distance)
10 sets
1:00 Run @ 5k pace
1:00 easy, recovery jog
No run option:
Alternate between Jumping Jacks and High Knees each round; walk for recovery
Athletes Notes
Demo Videos
Jumping Jacks
High Knees
Flow
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
Score distance for each 1:00 Run.
Scaling
No scaling needed!