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)
5:00 AMRAP
5 Inchworm
10 Arm Circles
10 Glute Bridges
10 Scap Push Ups
10 Bodyweight Renegade Row
Athletes Notes
Inchworm to Hollow
Big Arm Circles
Glute Bridges
Scap Only Push Up
Bodyweight Renegade Row
()
Labors of Hercules (4 Rounds for time)
4 sets (1 set every 3 minutes)
20 alt Gorilla Row (2×50/35) or Bent Over Backpack Row
20 alt Dumbbell Front Rack Walking Lunge (2×50/35) or Backpack Goblet Lunge
Athletes Notes
Score
This workout is scored on time to complete each set of work.
Workout Flow
0:00-3:00
20 alt Gorilla Row
20 alt Front Rack Walking Lunge
-rest remaining time-
3:00-6:00
20 alt Gorilla Row
20 alt Front Rack Walking Lunge
-rest remaining time-
6:00-9:00
20 alt Gorilla Row
20 alt Front Rack Walking Lunge
-rest remaining time-
9:00-12:00
20 alt Gorilla Row
20 alt Front Rack Walking Lunge
Demo videos
Dumbbell Gorilla Row
Backpack Bent Over Row
Double DB Front Rack Walking Lunge
Backpack Goblet Walking Lunge
Scaling
4 sets (1 set every 3 minutes)
16 alt Gorilla Row (2×35/20) or Bent Over Backpack Row
16 alt Dumbbell Front Rack Walking Lunge (2×35/20) or Backpack Goblet Lunge
Kratos Core (3 Rounds for reps)
4 Sets For Max Reps
:30 Waiter Curl
:30 Side Plank Hip Raise Right Side
:30 Side Plank Hip Raise Left Side
:30 rest
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on total reps per movement.
–Score 1: total waiter curls
–Score 2: total right side hip raise
–Score 3: total left side hip raise
Workout Flow
0:00-:30 Waiter Curl
:30-1:00 Side Plank Hip Raise Right Side
1:00-1:30 Side Plank Hip Raise Left Side
1:30-2:00 Rest
2:00-2:30 Waiter Curl
2:30-3:00 Side Plank Hip Raise Right Side
3:00-3:30 Side Plank Hip Raise Left Side
3:30-4:00 Rest
4:00-4:30 Waiter Curl
4:30-5:00 Side Plank Hip Raise Right Side
5:00-5:30 Side Plank Hip Raise Left Side
5:30-6:00 Rest
6:00-6:30 Waiter Curl
6:30-7:00 Side Plank Hip Raise Right Side
7:00-7:30 Side Plank Hip Raise Left Side
Demo videos
Waiter Hold Curl
Side Plank Hip Raise – no tempo
Scaling
4 Sets For Max Reps
:30 Waiter Curl
:30 Side Plank Hip Raise Right Side
:30 Side Plank Hip Raise Left Side
:30 rest
*Dumbbell (1×35/20 or lighter) or Backpack