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 Single Leg RDLs (each side)
10 Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)
Athletes Notes
Big Arm Circles
Push Up
Bodyweight Single Leg RDL
Banded Pull Aparts
Bodyweight Renegade Row
()
Upper Body Strength (4 Rounds for reps)
2 sets
Max reps alt Dumbbell Renegade Row (2×50/35) or 3 Point Backpack Row
right into:
Max reps Dumbbell Bent Over Row (2×50/35) or Bent Over Backpack Row
-rest 3:00 between sets-
*If doing 3 Point Backpack Row: perform max reps one arm followed immediately by max reps other arm for one total score. Then move to Bent Over Backpack Row.
Athletes Notes
Demo Videos
Dumbbell Renegade Row
Double Dumbbell Bent Over Row
3-point Single Arm Backpack Row
Backpack Bent Over Row
Workout Flow
1 set for max reps of alt Dumbbell Renegade Row
1 set for max reps of Dumbbell Bent Over Row
-rest 3:00-
1 set for max reps of alt Dumbbell Renegade Row
1 set for max reps of Dumbbell Bent Over Row
Scaling
Scale weight to 2×35/20 or as needed.
Hermey the Elf (AMRAP – Rounds and Reps)
10 minute AMRAP
10 Dumbbell Bench Press (2×50/35) or Push Ups
10 Hang Power Clean (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Dumbbell Bench Press
Push Ups
Double Dumbbell Hang Power Clean
Backpack Hang Power Cleans
Workout Flow
On a 10:00 clock, complete as many rounds+reps as possible of:
10 Bench Press
10 Hang Power Clean
Scaling
10 minute AMRAP
10 Dumbbell Bench Press (2×35/20) or Push Ups (elevated if needed)
10 Hang Power Clean (2×35/20 or Backpack)