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)
3 sets:
5 Scap Pull Ups
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
:30 Wrist Stretch
:20 Bear Crawl Forward/Backward
Athletes Notes
Scap Pull Ups
Plank Shoulder Taps
Hollow Hold
Heel Taps
Wrist Stretches
Bear Crawl
()
Fireline (3 Rounds for reps)
3 sets for Max Reps
:30 Max Strict Pull Ups or Max Bent Over Rows (2×50/35 or backpack)
:30 rest
:60 Max Goblet Walking Lunges (1×50/35 or backpack) or Max Bodyweight Lunge Steps
:60s rest
:90s Max Manmaker (2×50/35 or backpack) or Max Burpee Air Squat
:90 rest
Athletes Notes
Score
This workout is scored on max reps per each movement.
–Score 1: total strict pull ups or bent over rows
–Score 2: total goblet lunges or bodyweight lunges
–Score 3: total manmakers or burpee air squats
Workout Flow
0:00-:30 Max Strict Pull Ups
:30-1:00 Rest
1:00-2:00 Max Walking Lunges
2:00-3:00 Rest
3:00-4:30 Max Manmakers
4:30-6:00 Rest
6:00-6:30 Max Strict Pull Ups
6:30-7:00 Rest
7:00-8:00 Max Walking Lunges
8:00-9:00 Rest
9:00-10:30 Max Manmakers
10:30-12:00 Rest
12:00-12:30 Max Strict Pull Ups
12:30-13:00 Rest
13:00-14:00 Max Walking Lunges
14:00-15:00 Rest
15:00-16:30 Max Manmakers
Demo videos
Strict Pull Up
Backpack Bent Over Row
Double Dumbbell Bent Over Row
Dumbbell Goblet Walking Lunge
Backpack Goblet Walking Lunge
Bodyweight Forward Lunges
Dumbbell Man Maker
Backpack Strict Burpee into Squat Clean – aka manmaker
Burpee Air Squat Combo
Scaling
3 sets for Max Reps
:30 Max Bent Over Rows (2×35/20 or backpack)
:30 rest
:60 Max Goblet Walking Lunge Steps (1×35/20 or backpack) or Max Bodyweight Lunge Steps
:60s rest
:90s Max Burpee Air Squat
:90 rest