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
10 Glute Bridge Heel Taps
15 Air Squats
:20 Bear Crawl Forward/Backward
Athletes Notes
Scap Pull Ups
Plank Shoulder Taps
Heel Taps
Air Squats
Bear Crawl
()
Black Cat (Time)
For Time
21-15-9
Strict Pull Ups
Thrusters (2×50/35 or Backpack)
-OR-
For Time
42-30-18
Bent Over Row (2×50/35 or Backpack)
21-15-9
Thruster (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Strict Pull Up
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Dumbbell Thruster
Backpack Thruster
Workout Flow
As quickly as possible, complete
21 Strict Pull Ups (or 42 Bent Over Rows)
21 Thrusters
15 Strict Pull Ups (or 30 Bent Over Rows)
15 Thrusters
9 Strict Pull Ups (or 18 Bent Over Rows)
9 Thrusters
Scaling
For Time
21-15-9
Banded Strict Pull Ups
Thrusters (2×35/20 or Backpack)
-OR-
For Time
42-30-18
Bent Over Row (2×35/20 or Backpack)
21-15-9
Thruster (2×35/20 or Backpack)