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 5 Minutes
5 Inchworm
5 Single Arm Upright Row (each side) (use band or dumbbell)
10 Single Leg Calf Raise (per side)
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)
Athletes Notes
Inchworm
Single Arm Dumbbell Upright Row
Banded Upright Rows
Single Leg Calf Raises
Shoulder Swimmers
Line Hops
Single Unders
()
Hang Muscle Snatch (Checkmark)
5 sets
6 (per side) Hang Muscle Snatch (50/35 or Backpack)
-rest :30 b/t sets-
Athletes Notes
Demo Videos
Dumbbell Hang Muscle Snatch
Kettlebell Hang Snatch with a backpack instead
Flow
6 Hang Muscle Snatch (L arm)
6 Hang Muscle Snatch (R arm)
-rest :30-
6 Hang Muscle Snatch (L arm)
6 Hang Muscle Snatch (R arm)
-rest :30-
6 Hang Muscle Snatch (L arm)
6 Hang Muscle Snatch (R arm)
-rest :30-
6 Hang Muscle Snatch (L arm)
6 Hang Muscle Snatch (R arm)
-rest :30-
6 Hang Muscle Snatch (L arm)
6 Hang Muscle Snatch (R arm)
Scaling
Lower weight to 35/20 or as needed.
Star of Bethlehem (Time)
10 Rounds
30 Double Unders or Penguin Hops
3 Push Up Renegade Row (2×50/35) or 6 Push Ups + 9 Backpack Bent Over Rows
*1 Push Up Renegade Row rep = 1 push up, 1 row, 1 push up, 1 row
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Dumbbell Renegade Row + Push Up
Push Ups
Backpack Bent Over Row
Flow
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
30 Double Unders
3 Push Up Renegade Row (1 rep = push up, row L, push up, row R)
Scaling
10 Rounds
30 Single Unders or Line Hops
3 Push Up Renegade Row (2×35/20 or unweighted) or 6 Push Ups + 9 Backpack Bent Over Rows
*1 Push Up Renegade Row rep = 1 push up, 1 row, 1 push up, 1 row