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
()
Brasstown Bald (Time)
5 rounds for time
25ft Left Arm Overhead Walking Lunge (1×50/35 or Backpack) or Bodyweight Walking Lunge
5 Strict Pronated Pull Ups or 10 Bent Over Row (2×50/35 or Backpack)
25ft Right Arm Overhead Walking Lunge (1×50/35 or Backpack) or Bodyweight Walking Lunge
5 Strict Chin Ups or 10 Bent Over Supinated Row (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Single Dumbbell Overhead Walking Lunge
Bodyweight Walking Lunge
Strict Pull Up
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Chin Ups
Double Dumbbell Supinated Bent Over Row
Supinated Backpack Bent Over Row
Workout Flow
As quickly as possible, complete:
25ft Left Arm Overhead Walking Lunge
5 Strict Pronated Pull Ups
25ft Right Arm Overhead Walking Lunge
5 Strict Chin Ups
25ft Left Arm Overhead Walking Lunge
5 Strict Pronated Pull Ups
25ft Right Arm Overhead Walking Lunge
5 Strict Chin Ups
25ft Left Arm Overhead Walking Lunge
5 Strict Pronated Pull Ups
25ft Right Arm Overhead Walking Lunge
5 Strict Chin Ups
25ft Left Arm Overhead Walking Lunge
5 Strict Pronated Pull Ups
25ft Right Arm Overhead Walking Lunge
5 Strict Chin Ups
25ft Left Arm Overhead Walking Lunge
5 Strict Pronated Pull Ups
25ft Right Arm Overhead Walking Lunge
5 Strict Chin Ups
Scaling
5 rounds for time
25ft Left Arm Overhead Walking Lunge (1×35/20 or Backpack) or Bodyweight Walking Lunge
5 Banded Pull Ups or 10 Bent Over Row (2×35/20 or Backpack)
25ft Right Arm Overhead Walking Lunge (1×35/20 or Backpack) or Bodyweight Walking Lunge
5 Banded Chin Ups or 10 Bent Over Supinated Row (2×35/20 or Backpack)