In the end I used this guys answer,
Just note that some of the directories are a little different now. You don’t need to put them in a folder named after the hash, or in a ‘download’ subdirectory, and you need to copy all of them to opencv-build/3rd party/ffmpeg/. I also put them in opencv/source/3rd party/ffmpeg, but not sure if I needed to do that. Finally you need to go into the ffmpeg.cmake file and set ‘status’ to TRUE when the download fails (or just remove the download part altogether), this lets it call ffmpeg_version.cmake and set things up.