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:
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
5 Scap Pull Ups
10 Shoulder Taps
5 Push Up
Athletes Notes
Big Arm Circles
Scap Pull Ups
Plank Shoulder Taps
Push Ups
()
Pressing Strength (4 Rounds for reps)
2 sets
Max reps Bench Press
right into:
Max reps Floor Press
-rest 3:00 between sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
Dumbbell Bench Press
Backpack Bench Press
Dumbbell Floor Press
Backpack Floor Press
Flow
1 set for max reps of Bench Press
1 set for max reps of Floor Press
-rest 3:00-
1 set for max reps of Bench Press
1 set for max reps of Floor Press
Scaling
Scale weight to 2×35/20 or as needed.
Papago Park (Time)
For Time
50 Strict Pull Ups or 75 Bent Over Row (2×50/35 or Backpack)
*every time you break, complete 400m Run or 100 Double Unders
Athletes Notes
Demo Videos
Strict Pull Up
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Double Under
Flow
As quickly as possible, complete
50 Strict Pull Ups or 75 Bent Over Rows
-every time you take a break, complete a 400m Run or 100 Double Unders before proceeding-
Scaling
For Time
50 Banded Strict Pull Ups or 75 Bent Over Row (2×35/20 or Backpack)
*every time you break, complete 300m Run or 150 Single Unders