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 Good Mornings
20 seconds Shoulder Swimmers
Athletes Notes
Inchworm
Single Arm Dumbbell Upright Row
Banded Upright Rows
Banded Good Mornings – banded or bodyweight
Shoulder Swimmers
()
Pulling Strength (Checkmark)
5 sets
8/arm Chainsaw Row (50/35 or Backpack)
-rest :30 between arms-
Athletes Notes
Demo Videos
Dumbbell Chainsaw Row
Flow
8 Chainsaw Row – left arm
-rest :30-
8 Chainsaw Row – right arm
-rest :30-
8 Chainsaw Row – left arm
-rest :30-
8 Chainsaw Row – right arm
-rest :30-
8 Chainsaw Row – left arm
-rest :30-
8 Chainsaw Row – right arm
-rest :30-
8 Chainsaw Row – left arm
-rest :30-
8 Chainsaw Row – right arm
-rest :30-
8 Chainsaw Row – left arm
-rest :30-
8 Chainsaw Row – right arm
Scaling
Lower weight to 35/20 or as needed.
()
King of Kings (AMRAP – Reps)
10 minute AMRAP
1-2-3-4-5…
Wall Walk or Pike Walk Up
Clean and Jerk (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Wall Walk
Pike Walk – Feet Elevated
Double Dumbbell Clean and Jerk
Backpack Clean and Jerk
Flow
On a 10:00 clock, complete as many rounds+reps as possible of:
1 Wall Walk
1 Clean and Jerk
2 Wall Walks
2 Clean and Jerks
3 Wall Walks
3 Clean and Jerks
…etc. adding 1 rep to each movement every new round.
Scaling
10 minute AMRAP
1-2-3-4-5…
Pike Walk Up or Inchworm Walkout
Clean and Jerk (2×35/20 or Backpack)