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
()
Mount Rogers (5 Rounds for time)
5 sets (new set every 2:00)
10 alt Push Up Renegade Row (2×50/35) or 3-Point Backpack Row
5 Power Clean (2×50/35 or Backpack)
15 Front Squat (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Dumbbell Renegade Row + Push Up
3-point Single Arm Backpack Row
Double DB Power Clean
Backpack Power Clean and Jerk – no jerk
Dumbbell Front Squats
Backpack Front Squat
Workout Flow
0:00-2:00
10 alt Push Up Renegade Row
5 Power Clean
15 Front Squat
-rest remainder of time-
2:00-4:00
10 alt Push Up Renegade Row
5 Power Clean
15 Front Squat
-rest remainder of time-
4:00-6:00
10 alt Push Up Renegade Row
5 Power Clean
15 Front Squat
-rest remainder of time-
6:00-8:00
10 alt Push Up Renegade Row
5 Power Clean
15 Front Squat
-rest remainder of time-
8:00-10:00
10 alt Push Up Renegade Row
5 Power Clean
15 Front Squat
Scaling
5 sets (new set every 2:00)
10 alt Dumbbell Renegade Row (2×35/20) or 3-Point Backpack Row
5 Power Clean (2×35/20 or Backpack)
15 Front Squat (2×35/20 or Backpack)
Climber’s Core (Time)
30 Feet Elevated Crunch w/ hands behind head
30 Feet Elevated Crunch w/ hands across chest
30 Feet Elevated Crunch w/ hands at side
Athletes Notes
Feet Elevated Back Flat Crunch with Hands Behind Head
Feet Elevated Back Flat Crunch with Hands Crossed
Feet Elevated Back Flat Crunch with Hands at Side