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)
7:00 AMRAP
30 seconds Jumping Jacks
10 Inchworm to Push Up
10 Air Squats
10 Glute Bridges
10 Scap Push Ups
5 Slow X Jump (no jump)
Athletes Notes
Jumping Jacks
Inchworm to Pushup
Air Squats
Glute Bridges
Scap Only Push Up
X-Jumps No Jump
()
Hercules Hold (4 Rounds for reps)
EMOM 9
Minute 1: Max Chin Ups or :30s/arm Max 2 Point Backpack Row
Minute 2: Max Dumbbell 1&1/4 Front Squat (2×50/35) (or Backpack)
Minute 3: Rest
straight into
EMOM 9
Minute 1: Max Dumbbell Push Ups or Max Push Ups
Minute 2: Max Dumbbell Death March (2×50/35) or Max Backpack Alternating Single Leg RDL
Minute 3: Rest
Athletes Notes
Score
This workout is scored on total reps for each movement.
–Score 1: total chin ups
–Score 2: total front squats
–Score 3: total push ups
–Score 4: total death march reps
Workout Flow
Minute 1: Max Chin Ups
Minute 2: Max 1&1/4 Front Squat
Minute 3: Rest
Minute 4: Max Chin Ups
Minute 5: Max 1&1/4 Front Squat
Minute 6: Rest
Minute 7: Max Chin Ups
Minute 8: Max 1&1/4 Front Squat
Minute 9: Rest
Minute 10: Max Dumbbell Push Ups
Minute 11: Max Dumbbell Death March
Minute 12: Rest
Minute 13: Max Dumbbell Push Ups
Minute 14: Max Dumbbell Death March
Minute 15: Rest
Minute 16: Max Dumbbell Push Ups
Minute 17: Max Dumbbell Death March
Demo videos
Chin Ups – aka supinated grip pull ups
2 Point Backpack Bent Over Row
One and One Quarter Front Squats – with two dumbbells or backpack
Dumbbell Push Ups
Push Up
Double Dumbbell Death March
Backpack Single Leg RDL
Scaling
EMOM x 9
minute 1: Max Chin Ups or :30s/arm Max 2 Point Backpack Row
minute 2: Max Dumbbell 1&1/4 Front Squat (2×35/20 or lighter as needed) (or Backpack)
minute 3: rest
straight into
EMOM x 9
minute 1: Max Push Ups or Max Knee Push Up
minute 2: Max Dumbbell Death March (2×35/20 or lighter as needed) or Max Backpack Alternating Single Leg RDL
minute 3: rest