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 rounds:
10 Arm Circles (each way)
5 Inchworm to Push Up
20 Glute Bridge March
10 Scap Push Ups
Athletes Notes
Big Arm Circles
Inchworm to Pushup
Glute Bridge March
Scap Only Push Up
()
Marmot (Dumbbell) (Time)
Dumbbell Complex
5 Rounds For Time
10/arm unbroken Dumbbell Strict Press (1×50/35)
15 unbroken Goblet Squats (heavier if possible)
10/arm unbroken 2 Point Dumbbell Row (1×50/35)
-rest as needed between sets to keep each unbroken-
Athletes Notes
Score
This workout is scored on how quickly the work is completed.
Workout Flow
10 unbroken Dumbbell Strict Press – left arm
10 unbroken Dumbbell Strict Press – right arm
15 unbroken Goblet Squats
10 unbroken 2 Point Dumbbell Row – left arm
10 unbroken 2 Point Dumbbell Row – right arm
-rest as needed-
10 unbroken Dumbbell Strict Press – left arm
10 unbroken Dumbbell Strict Press – right arm
15 unbroken Goblet Squats
10 unbroken 2 Point Dumbbell Row – left arm
10 unbroken 2 Point Dumbbell Row – right arm
-rest as needed-
10 unbroken Dumbbell Strict Press – left arm
10 unbroken Dumbbell Strict Press – right arm
15 unbroken Goblet Squats
10 unbroken 2 Point Dumbbell Row – left arm
10 unbroken 2 Point Dumbbell Row – right arm
-rest as needed-
10 unbroken Dumbbell Strict Press – left arm
10 unbroken Dumbbell Strict Press – right arm
15 unbroken Goblet Squats
10 unbroken 2 Point Dumbbell Row – left arm
10 unbroken 2 Point Dumbbell Row – right arm
-rest as needed-
10 unbroken Dumbbell Strict Press – left arm
10 unbroken Dumbbell Strict Press – right arm
15 unbroken Goblet Squats
10 unbroken 2 Point Dumbbell Row – left arm
10 unbroken 2 Point Dumbbell Row – right arm
Demo videos
Dumbbell Single Arm Strict Press
Dumbbell Goblet Squat
2 Point Dumbbell Bent Over Row
Scaling
See Bodyweight version.
Marmot (Bodyweight) (Time)
5 Rounds for Time
10 Pike Push Ups
20 Air Squats
30 Bent Over Backpack Row
-rest 1:00 between rounds-
Athletes Notes
Score
This workout is scored on how quickly you complete these 5 rounds.
Workout Flow
10 Pike Push Up
20 Air Squat
30 Bent Over Row
-rest 1:00-
10 Pike Push Up
20 Air Squat
30 Bent Over Row
-rest 1:00-
10 Pike Push Up
20 Air Squat
30 Bent Over Row
-rest 1:00-
10 Pike Push Up
20 Air Squat
30 Bent Over Row
-rest 1:00-
10 Pike Push Up
20 Air Squat
30 Bent Over Row
Demo videos
Pike Push Up
Air Squats
Backpack Bent Over Row
Scaling
5 Rounds for Time
8 Pike Push Ups
15 Air Squats
20 Bent Over Backpack Row
-rest 1:00 between rounds-