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)
2-3 Rounds:
5 Forward Arm Circles
5 Reverse Arm Circles
10 Scap Push Up
5 Dynamic Squat Stretch
:20 Single Unders or Line Hops
10 Bodyweight Renegade Rows (each side)
Athletes Notes
Big Arm Circles
Scap Push Up
Dynamic Squat Stretch
Single Unders
Line Hops
Bodyweight Renegade Row – all one side
()
Push Up Strength (4 Rounds for reps)
4 sets (new set every 2:00)
Max reps Clapping Push Up or Regular Push Up
Athletes Notes
Demo Videos
Clapping Push Ups
Push Up
Workout Flow
At 0:00
1 set for max reps Clapping Push Ups
-rest until 2:00-
At 2:00
1 set for max reps Clapping Push Ups
-rest until 4:00-
At 4:00
1 set for max reps Clapping Push Ups
-rest until 6:00-
At 6:00
1 set for max reps Clapping Push Ups
Scaling
Perform Clapping or Regular Knee Push Up
Brussels Sprouts (4 Rounds for reps)
2-2-2-3 Intervals
75 Double Unders or Penguin Hops
Max No Push Up Dumbbell Manmakers (2×50/35) or No Push Up Burpee Air Squat
-rest 1:00 between rounds-
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Dumbbell Manmakers with no push up
Burpee Air Squat with no push up
Workout Flow
0:00-2:00
75 Double Unders
Max reps No Push Up Manmakers
2:00-3:00
Rest
3:00-5:00
75 Double Unders
Max reps No Push Up Manmakers
5:00-6:00
Rest
6:00-8:00
75 Double Unders
Max reps No Push Up Manmakers
8:00-9:00
Rest
9:00-12:00
75 Double Unders
Max reps No Push Up Manmakers
Scaling
2-2-2-3 Intervals
75 Single Unders or Line Hops
Max No Push Up Dumbbell Manmakers (2×35/20) or No Push Up Burpee Air Squat
-rest 1:00 between rounds-