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 4-6 Minutes
5-10 Scap Pull Ups
10 Banded Pull Aparts -OR- 5 Bodyweight Renegade Rows (each side)
10 Scap Only Push Ups
5 Knee Push Ups
Athletes Notes
Scap Pull Ups
Banded Pull Aparts
Bodyweight Renegade Row
Scap Only Push Up
Knee Push Up
()
Lowly Shepherds (3 Rounds for time)
3 Rounds
12 Dumbbell Bench (2×50/35) or Hand Release Push Ups
6 Strict Chin Ups or 12 Supinated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
2 Rounds
18 Dumbbell Bench (2×50/35) or Hand Release Push Ups
9 Strict Chin Ups 18 Supinated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
36 Dumbbell Bench (2×50/35) or Hand Release Push Ups
18 Strict Chin Ups or 36 Supinated Bent Over Row (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Dumbbell Bench Press
Hand Release Push Ups
Chin Ups
Double Dumbbell Supinated Bent Over Row
Supinated Backpack Bent Over Row
Flow
12 Dumbbell Bench Press
6 Strict Chin Ups
12 Dumbbell Bench Press
6 Strict Chin Ups
12 Dumbbell Bench Press
6 Strict Chin Ups
-rest 3:00-
18 Dumbbell Bench Press
9 Strict Chin Ups
18 Dumbbell Bench Press
9 Strict Chin Ups
-rest 3:00-
36 Dumbbell Bench Press
18 Strict Chin Ups
Scaling
3 Rounds
12 Dumbbell Bench (2×35/20) or Hand Release Push Ups
6 Supinated Banded Strict Pull Ups or 12 Supinated Bent Over Row (2×35/20 or Backpack)
-rest 3:00-
2 Rounds
18 Dumbbell Bench (2×35/20) or Hand Release Push Ups
9 Supinated Banded Strict Pull Ups or 18 Supinated Bent Over Row (2×35/20 or Backpack)
-rest 3:00-
36 Dumbbell Bench (2×35/20) or Hand Release Push Ups
18 Supinated Banded Strict Pull Ups or 36 Supinated Bent Over Row (2×35/20 or Backpack)
*can substitute Incline Push Ups if needed