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
10 Step Back Lunges
:20 Bear Crawl Forward/Backward
:30 Run
Athletes Notes
Scap Pull Ups
Plank Shoulder Taps
Glute Bridges
Step Back Lunge
Bear Crawl
()
West Ham United (2 Rounds for time)
2 sets
20 Strict Pull Ups or 30 Bent Over Rows (2×50/35 or Backpack)
30 DB Farmer Hold Walking Lunge steps (2×50/35) or Backpack Goblet Walking Lunge steps
150 Double Unders or Penguin Hops
-rest 5:00 between sets-
Athletes Notes
Demo Videos
Strict Pull Up
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Double Dumbbell Farmer Hold Walking Lunge
Backpack Goblet Walking Lunge
Double Under
Penguin Hops
Flow
20 Strict Pull Ups
30 Walking Lunge steps
150 Double Unders
-rest 5:00-
20 Strict Pull Ups
30 Walking Lunge steps
150 Double Unders
Scaling
2 sets
20 Banded Strict Pull Ups or 30 Bent Over Rows (2×35/20 or Backpack)
30 DB Farmer Hold Walking Lunge steps (2×35/20) or Backpack Goblet Walking Lunge steps
150 Single Unders or Line Hops