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)
AMRAP 4:00
20 seconds Shoulder Swimmers
10 Scap Only Push Ups
5 Knee Push Ups
5 Bodyweight Renegade Row (per side)
Athletes Notes
Shoulder Swimmers
Scap Only Push Up
Knee Push Up
Bodyweight Renegade Row
()
Z-Press (3 Rounds for reps)
Z-Press
1 set for max reps (5 sec negative each rep)
-rest 3:00-
1 set for max reps (3 sec negative each rep)
-rest 3:00-
1 set for max reps (2 sec negative each rep)
*Dumbbell (2×50/35) or Backpack Crush Grip
Athletes Notes
Demo Videos
Tempo Double Dumbbell Z-Press – with specified lowering tempo on each set
Seated Backpack Crush Grip Press – perform seated on floor
Scaling
Scale weight to 2×35/20 or as needed.
Roast Turkey (Time)
For Time
1:30 Head-Supported Supinated Bent Over Row Hold (2×50/35 or Backpack)
-every time you break, complete 15 Narrow Push Ups
*head rests on incline bench or something similar to maintain same hinge position throughout
Bodyweight option:
For Time
1:30 Supinated Chin Over Bar Hold
-every time you break, complete 15 Narrow Push Ups
Athletes Notes
Demo Videos
Supinated Double Dumbbell Bent Over Row Hold – rest head on an incline bench for support
Supinated Backpack Bent Over Row – hold at top of this movement; rest head on an incline bench for support
Narrow Push Ups
Supinated Chin Over Bar Hold
Workout Flow
In as few sets as possible, accumulate
1:30 in a head-supported bent over row hold
-performing 15 narrow push ups every time you break.
Scaling
For Time
1:30 Head-Supported Supinated Bent Over Row Hold (2×35/20 or Backpack)
-every time you break complete 15 Narrow Elevated Push Up