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
20 seconds Shoulder Swimmers
5 Inchworms
5 Bodyweight Renegade Row (per side)
10 Step Back Lunges
Athletes Notes
Shoulder Swimmers
Inchworm to Push Up
Bodyweight Renegade Row
Step Back Lunges
()
Family Matters (AMRAP – Rounds and Reps)
12 minute AMRAP
Dumbbell Complex (2×50/35):
2 alt Renegade Rows
1 Devil Press
4 alt Dumbbell Front Rack Reverse Lunge
-OR-
Backpack Complex:
2 Backpack Bent Over Row
1 Backpack Ground to Overhead
4 alt Goblet Backpack Stepback Lunge
*add 2 reps to the renegade rows and lunges and 1 rep to the devil press each round
**every round has to be unbroken from the rows through the lunge
Athletes Notes
Demo Videos
Dumbbell Renegade Row
Dumbbell Devil Press
Alternating Double DB Step Back Lunges Front Rack
Backpack Bent Over Row
Backpack Ground to Overhead
Backpack Stepback Lunges
Flow
Dumbbell version
On a 12:00 clock, complete as many rounds and reps as possible of:
2 alt Renegade Row
1 Devils Press
4 alt Reverse Lunge
4 alt Renegade Row
2 Devils Press
6 alt Reverse Lunge
6 alt Renegade Row
3 Devils Press
8 alt Reverse Lunge
etc. adding 2-1-2 reps each round.
NOTE: You cannot set the dumbbells down until the reverse lunges are complete each set. If you break mid-complex, you must start the complex over. Be strategic!
Backpack version:
On a 12:00 clock, complete as many rounds and reps as possible of:
2 Bent Over Row
1 Ground to Overhead
4 alt Stepback Lunge
4 Bent Over Row
2 Ground to Overhead
6 alt Stepback Lunge
6 Bent Over Row
3 Ground to Overhead
8 alt Stepback Lunge
etc. adding 2-1-2 reps each round.
NOTE: You cannot set the dumbbells down until the reverse lunges are complete each set. If you break mid-complex, you must start the complex over. Be strategic!
Scaling
Lower weight to 2×35/20 or as needed.
Core Finisher (Checkmark)
3 sets
:30/side Side Plank Clamshell Hold
:30/side Single Leg Glute Bridge Hold
-rest as needed between movements/sides-
Athletes Notes
Demo Videos
Clamshell Side Plank Hold
Single Leg Glute Bridge Hold
Flow
:30 Side Plank Clamshell Hold (left side)
:30 Side Plank Clamshell Hold (right side)
:30 Single Leg Glute Bridge Hold (left leg)
:30 Single Leg Glute Bridge Hold (right leg)
:30 Side Plank Clamshell Hold (left side)
:30 Side Plank Clamshell Hold (right side)
:30 Single Leg Glute Bridge Hold (left leg)
:30 Single Leg Glute Bridge Hold (right leg)
:30 Side Plank Clamshell Hold (left side)
:30 Side Plank Clamshell Hold (right side)
:30 Single Leg Glute Bridge Hold (left leg)
:30 Single Leg Glute Bridge Hold (right leg)
*rest as needed between sides and sets
Scaling
3 sets
:30/side Side Plank
:30/side Single Leg Glute Bridge Hold
-rest as needed between movements/sides-