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)
3-4 Rounds
5 Scap Pull Ups
10 Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)
5 Single Leg Glute Bridges (each side)
10 Air Squat
Athletes Notes
Scap Pull Ups
Banded Pull Aparts
Bodyweight Renegade Row
Single Leg Glute Bridge
Air Squats
()
The Wonder Years (Time)
6 Rounds for Time
8 unbroken Strict Chin Ups or 12 Supinated Bent Over Row (2×50/35 or Backpack)
12 unbroken Front Squats (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Chin Ups
Supinated Grip DB Row
Supinated Backpack Bent Over Row
Dumbbell Front Squats
Backpack Front Squat
Flow
As quickly as possible, complete
8 unbroken Chin Ups
12 unbroken Front Squats
8 unbroken Chin Ups
12 unbroken Front Squats
8 unbroken Chin Ups
12 unbroken Front Squats
8 unbroken Chin Ups
12 unbroken Front Squats
8 unbroken Chin Ups
12 unbroken Front Squats
8 unbroken Chin Ups
12 unbroken Front Squats
Scaling
6 Rounds for Time
12 Supinated Bent Over Row (2×35/20 or Backpack)
12 unbroken Front Squats (2×35/20 or Backpack)