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 5:00
10 Scap Push Ups
5 Knee Push Ups
10 Good Mornings
10 Glute Bridges
Athletes Notes
Scap Only Push Up
Knee Push Up
Banded Good Mornings – banded or bodyweight
Glute Bridges
()
Little House on the Prairie (2 Rounds for reps)
Part A: Feet Elevated Push Up
Max reps w/ 5 sec negative (leave 1 rep in the tank)
-rest 2:00-
Perform 90% of your max set (3 sec negative on each rep)
-rest 2:00-
Perform 80% of your max set (no tempo) – 1 set every 90 sec for 5 sets
-rest as needed-
Part B: Sumo Deadlift (2×50/35 or Backpack)
Max reps w/ 5 sec negative (leave 1 rep in the tank and CAP at 12 reps)
-rest 2:00-
Perform 90% of your max set (3 sec negative on each rep)
-rest 2:00-
Perform 80% of your max set (no tempo) – 1 set every 90 sec for 5 sets
Athletes Notes
Scoring Note
Score 1: Max set of tempo Feet Elevated Push Up
Score 2: Max set of tempo Sumo Deadlift
*Use a clock to make sure you’re hitting the correct tempo and timing!
Demo Videos
Feet Elevated Push Up
Double DB Sumo Deadlift
Sumo Backpack Deadlift
Flow – A
Part A
1 set for max reps of feet elevated push up (5 seconds to lower to the floor on each rep)
-rest 2:00-
Perform 90% of your max set (3 seconds to lower to the floor on each rep)
-rest 2:00-
At 0:00: Perform 80% of your max set at regular tempo
At 1:30: Perform 80% of your max set at regular tempo
At 3:00: Perform 80% of your max set at regular tempo
At 4:30: Perform 80% of your max set at regular tempo
At 6:00: Perform 80% of your max set at regular tempo
Example
If your max set is 10 reps (WITH 5 second negative on every single rep)
-rest 2:00-
Perform 9 reps (WITH 3 second negative on every single rep)
-rest 2:00-
Start a running clock –
at 0:00, 1:30, 3:00, 4:30, and 6:00: Perform 8 feet elevated push ups
Flow – B
Part B
1 set for max reps of sumo deadlift (5 seconds to lower to the floor on each rep)
-rest 2:00-
Perform 90% of your max set (3 seconds to lower to the floor on each rep)
-rest 2:00-
At 0:00: Perform 80% of your max set at regular tempo
At 1:30: Perform 80% of your max set at regular tempo
At 3:00: Perform 80% of your max set at regular tempo
At 4:30: Perform 80% of your max set at regular tempo
At 6:00: Perform 80% of your max set at regular tempo
Example
If your max set is 10 reps (WITH 5 second negative on every single rep)
-rest 2:00-
Perform 10 reps (WITH 3 second negative on every single rep)
-rest 2:00-
Start a running clock –
at 0:00, 1:30, 3:00, 4:30, and 6:00: Perform 9 sumo deadlift
Scaling
Part A: Push Up
Push Ups
Max reps w/ 3 sec negative (leave 1 rep in the tank)
-rest 2:00-
Perform 90% of your max set (2 sec negative on each rep)
-rest 2:00-
Perform 80% of your max set (no tempo) – 1 set every 90 sec for 5 sets
-rest as needed-
Part B: Sumo Deadlift (2×35/20 or Backpack)
Max reps w/ 3 sec negative (leave 1 rep in the tank and CAP at 12 reps)
-rest 2:00-
Perform 90% of your max set (2 sec negative on each rep)
-rest 2:00-
Perform 80% of your max set (no tempo) – 1 set every 90 sec for 5 sets