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)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift
(No Measure)
Full Body Strength (3 Rounds for reps)
3 SETS FOR MAX REPS
1:00 – DB Sumo Deadlift
1:00 – Tuck-Ups
1:00 – Wall Sit
-No Additional Rest b/t Sets-
(Score is Reps)
Full Body Sprint Workout (10 Rounds for time ↓ shorter is better)
E2MOM x 10 MINUTES
10 Tuck Jumps
20 DB Hang Power Cleans
50 Double Unders
-Rest 2:00-
E2MOM x 10 MINUTES
10 Tuck Jumps
20 Alt. DB Snatch
50 Double Unders
(Score is Each Set for Time)
Finisher (Checkmark)
5 SETS (:40 ON/ :20 OFF)
“Long” Plank
*In the Long Plank, place your arms as far out in front of you as you can while maintaining an active hold.
(No Measure)