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 (No Measure)
2-3 Sets
10 Scap Push Ups
10 Alternating Samson Lunge
10 Glute Bridge with 2 second pause at top
10 Hollow Rocks
10 Shoulder Swimmers
Athletes Notes
Scap Only Push Up
Samson Lunge
Glute Bridge Hold
Hollow Rocks
Shoulder Swimmers
()
Kelty (4 Rounds for time)
4 sets
20 V Ups
100ft Goblet Carry (50/35) or Backpack Zercher Carry
10 alt Devil Press (50/35) or Burpee to Target
100ft Goblet Carry (50/35) or Backpack Zercher Carry
-rest 2:00 between sets-
Athletes Notes
Score
This workout is scored on how quickly you complete the work required.
Workout Flow
20 V Up
100ft Goblet Carry
10 total Alternating Devil Press
100ft Goblet Carry
-rest 2:00-
20 V Up
100ft Goblet Carry
10 total Alternating Devil Press
100ft Goblet Carry
-rest 2:00-
20 V Up
100ft Goblet Carry
10 total Alternating Devil Press
100ft Goblet Carry
-rest 2:00-
20 V Up
100ft Goblet Carry
10 total Alternating Devil Press
100ft Goblet Carry
Demo videos
V-ups
Single Arm Dumbbell Devil Press
Burpee to Target
Scaling
4 sets
20 Tuck Ups
100ft Goblet Carry (35/25) or Backpack Zercher Carry
10 alt Devil Press (35/25) or Burpee to Target
100ft Goblet Carry (35/25) or Backpack Zercher Carry
-rest 2:00 between sets-