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)
2-3 Rounds
2 Single Arm Push Press (each side)
4 No Push Up Burpees
4 Box Step Up (each side)
4 Broad Jump
Athletes Notes
Single Dumbbell Push Press
No Push Up Burpee
Box Step Up
Broad Jump
Beast of Burden (5 Rounds for reps)
5 sets
1:30 AMRAP
12 Ground to Overhead (2×50/35 or Backpack)
Max Burpee Box Jump Overs (24/20) or Burpee Broad Jumps in remaining time
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Double Dumbbell Snatch
Backpack Ground to Overhead
Burpee Box Jump Over
Burpee Broad Jump
Flow
0:00-1:30
12 Ground to Overhead
Max Burpee Box Jump Over in remaining time
1:30-4:30
Rest
4:30-6:00
12 Ground to Overhead
Max Burpee Box Jump Over in remaining time
6:00-9:00
Rest
9:00-10:30
12 Ground to Overhead
Max Burpee Box Jump Over in remaining time
10:30-13:30
Rest
13:30-15:00
12 Ground to Overhead
Max Burpee Box Jump Over in remaining time
15:00-18:00
Rest
18:00-19:30
12 Ground to Overhead
Max Burpee Box Jump Over in remaining time
Scaling
5 sets
1:30 AMRAP
12 Ground to Overhead (2×35/20 or Backpack) OR 12 Single Arm Dumbbell Snatch (50/35)
Max Burpee Box Jump Overs (20/16) or Burpee Broad Jumps in remaining time
-rest 3:00 between sets-