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 Up Downs (aka No Push Up Burpee)
10 Plank Shoulder Taps
5-10 Scap Pull Ups
5 Box Step Ups (each side)
:20 Bear Crawl Forward/Backward
Athletes Notes
No Push Up Burpee
Plank Shoulder Taps
Scap Pull Ups
Box Step Up
Bear Crawl
()
Moment of Silence (Dumbbell Version) (Time)
Dumbbell Version:
For Time
1-2-3-4-5-6-7-8-9-10
Strict Pull Ups
Dumbbell Burpee Box Step Overs (2×50/35) (24/20″)
Athletes Notes
Demo Videos
Strict Pull Up
Single Dumbbell Burpee Box Step Over – using double dumbbell
Workout Flow
As quickly as possible, complete:
1 Strict Pull Up
1 Dumbbell Burpee Box Step Over
2 Strict Pull Ups
2 Dumbbell Burpee Box Step Overs
3 Strict Pull Ups
3 Dumbbell Burpee Box Step Overs
4 Strict Pull Ups
4 Dumbbell Burpee Box Step Overs
5 Strict Pull Ups
5 Dumbbell Burpee Box Step Overs
6 Strict Pull Ups
6 Dumbbell Burpee Box Step Overs
7 Strict Pull Ups
7 Dumbbell Burpee Box Step Overs
8 Strict Pull Ups
8 Dumbbell Burpee Box Step Overs
9 Strict Pull Ups
9 Dumbbell Burpee Box Step Overs
10 Strict Pull Ups
10 Dumbbell Burpee Box Step Overs
Scaling
For Time
1-2-3-4-5-6-7-8-9-10
Banded Strict Pull Ups
Dumbbell Burpee Box Step Overs (2×35/20) (24/20″)
Moment of Silence (Backpack Version) (Time)
Backpack Version:
2-4-6-8-10-12-14-16-18-20
Backpack Bent Over Row
1-2-3-4-5-6-7-8-9-10
Backpack Burpee Box Step Overs (24/20)
Athletes Notes
Demo Videos
Backpack Bent Over Row
Burpee Box Step Over with backpack
Workout Flow
As quickly as possible, complete:
2 Bent Over Row
1 Burpee Box Step Over
4 Bent Over Row
2 Burpee Box Step Over
6 Bent Over Row
3 Burpee Box Step Over
8 Bent Over Row
4 Burpee Box Step Over
10 Bent Over Row
5 Burpee Box Step Over
12 Bent Over Row
6 Burpee Box Step Over
14 Bent Over Row
7 Burpee Box Step Over
16 Bent Over Row
8 Burpee Box Step Over
18 Bent Over Row
9 Burpee Box Step Over
20 Bent Over Row
10 Burpee Box Step Over
Scaling
Sub Burpee Box Step Overs (unweighted) if needed.