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
15 High Knees
10 Butt Kicks
5 Samson Stretch (each side)
5 Scap Pull Ups
5 No Push Up Burpee Dumbbell Russian Swing
-then-
3-5 minute Jog (start easy and do a 10 second burst of fast run every minute)
Athletes Notes
High Knees
Butt Kicks
Samson Lunge
Scap Pull Ups
No Push Up Burpee Dumbbell Russian Swing
()
Strength Work (Checkmark)
8 sets (1 set every 60 sec)
5 reps Hang Muscle Clean to Push Press (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Dumbbell Hang Muscle Clean
Dumbbell Push Press
Sandbag Muscle Clean and Push Press with backpack – start from hang position
Flow
At 0:00
5 Hang Muscle Clean to Push Press
At 1:00
5 Hang Muscle Clean to Push Press
At 2:00
5 Hang Muscle Clean to Push Press
At 3:00
5 Hang Muscle Clean to Push Press
At 4:00
5 Hang Muscle Clean to Push Press
At 5:00
5 Hang Muscle Clean to Push Press
At 6:00
5 Hang Muscle Clean to Push Press
At 7:00
5 Hang Muscle Clean to Push Press
Scaling
Scale weight to 2×35/20 or as needed.
A Champagne Toast (10 Rounds for reps)
EMOM 10:00
100m Sprint or 10 No Push Up Burpees
Max Strict Pull Ups or Bent Over Row (2×50/35 or Backpack) in the time remaining
Athletes Notes
Demo Videos
No Push Up Burpee
Strict Pull Up
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Flow
0:00-1:00
100m Sprint + Max Strict Pull Ups in remaining time
1:00-2:00
100m Sprint + Max Strict Pull Ups in remaining time
2:00-3:00
100m Sprint + Max Strict Pull Ups in remaining time
3:00-4:00
100m Sprint + Max Strict Pull Ups in remaining time
4:00-5:00
100m Sprint + Max Strict Pull Ups in remaining time
5:00-6:00
100m Sprint + Max Strict Pull Ups in remaining time
6:00-7:00
100m Sprint + Max Strict Pull Ups in remaining time
7:00-8:00
100m Sprint + Max Strict Pull Ups in remaining time
8:00-9:00
100m Sprint + Max Strict Pull Ups in remaining time
9:00-10:00
100m Sprint + Max Strict Pull Ups in remaining time
Scaling
EMOM 10:00
100m Sprint or 10 No Push Up Burpees (cap at :30)
Max Banded Strict Pull Ups or Bent Over Row (2×35/20 or Backpack) in the time remaining