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)
5:00-7:00 AMRAP
:15 High Knees
:30 Arm Circles
5 (each side) Worlds Greatest Stretch
10 Air Squats
5 Inchworm to Push Up
Athletes Notes
High Knees
Big Arm Circles
World’s Greatest Stretch
Air Squats
Inchworm to Pushup
()
War Eagle (4 Rounds for time)
2 sets per side
10 Single Arm Dumbbell Strict Press (50/35) or 10 Pike Push Ups
20 alt Dumbbell on Shoulder Box Step Overs (50/35) or Forward Lunges
20 3-Point Row (50/35 or backpack)
-rest 2:00 between sides-
Athletes Notes
Demo Videos
Dumbbell Single Arm Strict Press
Pike Push Up
Single Dumbbell Box Step Overs
Bodyweight Forward Lunges
3 Point Single Dumbbell Row
3-point Single Arm Backpack Row
Workout Flow
10 DB Strict Press (left arm)
20 alt Box Step Overs with DB on left shoulder
20 3-Point Row (left arm)
-rest 2:00-
10 DB Strict Press (right arm)
20 alt Box Step Overs with DB on right shoulder
20 3-Point Row (right arm)
-rest 2:00-
10 DB Strict Press (left arm)
20 alt Box Step Overs with DB on left shoulder
20 3-Point Row (left arm)
-rest 2:00-
10 DB Strict Press (right arm)
20 alt Box Step Overs with DB on right shoulder
20 3-Point Row (right arm)
Scaling
2 sets per side
10 Single Arm Dumbbell Strict Press (35/20) or 20 Pike Push Ups
20 alt Dumbbell on Shoulder Box Step Overs (35/20) or Forward Lunges
20 3-Point Row (35/20 or backpack)
-rest 2:00 between sides-