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 5-7 Minutes
5-10 Scap Pull Ups
10 Banded Pull Aparts -OR- 5 Bodyweight Renegade Rows (each side)
3 Single Leg Glute Bridge with 2 second pause
5 Up Downs (aka No Push Up Burpee)
5 Box Step Ups (each side)
Athletes Notes
Scap Pull Ups
Banded Pull Aparts
Bodyweight Renegade Row
Single Leg Banded Glute Bridge – no band
No Push Up Burpee
Box Step Up
()
Pulling Strength (4 Rounds for reps)
Max Strict Chest to Bar Pull Up or Bent Over Row with Elbows Out
-rest 3:00-
Max Strict Pull Up or Supinated Bent Over Row
-rest 2:00-
Max Pronated Chin Over Bar Hold or Neutral Grip Bent Over Row
-rest 1:00-
Max Pronated Passive Hang or Bent Over Row Isometric Hold
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
Strict Chest to Bar Pull Ups
Elbow Out Dumbbell Row
Single Arm Elbow Out Backpack Row – use both hands
Strict Pull Up
Double Dumbbell Supinated Bent Over Row
Supinated Backpack Bent Over Row
Pronated Chin Over Bar Hold
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Dead Hang on Rig
Dual DB Row Hold
Backpack Row Hold
Flow
Pull Up Version
One set for max reps Strict Chest to Bar Pull Up
-rest 3:00-
One set for max reps Strict Pull Up
-rest 2:00-
One set for max seconds Pronated Chin Over Bar Hold
-rest 1:00-
One set for max seconds Pronated Hang
DB/Backpack Version
One set for max reps Bent Over Row with Elbows Out
-rest 3:00-
One set for max reps Supinated Bent Over Row
-rest 2:00-
One set for max reps Neutral Bent Over Row
-rest 1:00-
One set for max seconds Bent Over Row Hold
Scaling
Max Bent Over Row with Elbows Out
-rest 3:00-
Max Supinated Bent Over Row
-rest 2:00-
Max Neutral Grip Bent Over Row
-rest 1:00-
Max Bent Over Row Isometric Hold
*Dumbbell (2×35/20 or Backpack)
Black Eyed Peas (AMRAP – Rounds and Reps)
9 minute AMRAP
3-6-9-12…
Single Arm Thruster (50/35 or Backpack) – switch arms as desired
Burpee Box Jump Over (24/20)
Athletes Notes
Demo Videos
Single Dumbbell Thruster
Single Arm Backpack Thruster
Burpee Box Jump Over
Flow
On a 9:00 clock, complete as many rounds+reps as possible of:
3 Single Arm Thruster
3 Burpee Box Jump Over
6 Single Arm Thruster
6 Burpee Box Jump Over
9 Single Arm Thruster
9 Burpee Box Jump Over
…etc. adding 3 reps to both movements each new round.
Scaling
9 minute AMRAP
3-6-9-12…
Single Arm Thruster (35/20 or Backpack) – switch arms as desired
Burpee Box Jump Over (24/20) or Burpee Broad Jump