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 rounds
5 Arm Circles (forward and backward)
5 Push Ups
5 World’s Greatest Stretch (each side)
10 Dynamic Squats
10 Banded Pull Aparts -or- 5 bodyweight Renegade Rows (each side)
Athletes Notes
Big Arm Circles
Push Up
World’s Greatest Stretch
Dynamic Squat Stretch
Banded Pull Aparts
Bodyweight Renegade Row
()
The Dons (4 Rounds for reps)
20:00 EMOM
Min 1: Max Goblet Squats (50/35 or Backpack) or Air Squats
Min 2: Max Strict Chin Ups or Bent Over Rows (2×50/35 or Backpack)
Min 3: Max Goblet Step Ups (50/35 or Backpack) or Bodyweight Walking Lunge
Min 4: Max V-Ups
Min 5: Rest
*Score total reps for each movement
Athletes Notes
Scoring Note
Score 1: Total squats
Score 2: Total chin ups or bent over rows
Score 3: Total step ups or lunges
Score 4: Total V-ups
Demo Videos
Dumbbell Goblet Squat
Backpack Goblet Squat
Air Squats
Chin Ups – aka “supinated pull ups”
Double Dumbbell Supinated Bent Over Row
Supinated Backpack Bent Over Row
Goblet Hold Step Ups with dumbbell
Goblet Backpack Step Up
Bodyweight Walking Lunge
V-ups
Workout Flow
0:00-1:00: Max Goblet Squats
1:00-2:00: Max Chin Ups
2:00-3:00: Max Goblet Step Ups
3:00-4:00: Max V-Ups
4:00-5:00: Rest
Repeat until 20:00 is up (4 total rounds)
Scaling
20:00 EMOM
Min 1: Max Goblet Squats (35/20 or Backpack) or Air Squats
Min 2: Max Supinated Banded Strict Pull Ups or Bent Over Rows (2×35/20 or Backpack)
Min 3: Max Goblet Step Ups (35/20 or Backpack) or Bodyweight Walking Lunge
Min 4: Max Tuck Ups
Min 5: Rest