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
5 Samson Lunge Stretches (per side)
5 Single Leg Glute Bridges (per side)
10 Air Squats
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
5 Scap Pull Ups
Athletes Notes
Samson Lunge
Single Leg Banded Glute Bridge – no band
Air Squats
Big Arm Circles
Scap Pull Ups
()
Fitness in 100 Words (2 Rounds for reps)
**Part A:**
Dumbbell Front Squat (2×50/35) Or Backpack Goblet Squat
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 (cap at 5 total sets)
**Part B:**
Strict Pull Up or Bent Over Row (2×50/35 or Backpack)
Max reps w/ 5 sec negative (cap at 15 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 (cap at 5 total sets)
Athletes Notes
Demo Videos
Dumbbell Front Squats
Backpack Goblet Squat
Strict Pull Up
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Flow – Part A
Part A
1 set for max reps of front squats (5 seconds down on each rep)
-rest 2:00-
Perform 90% of your max set (3 seconds down 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 front squats
Flow – Part B
Part B
1 set for max reps of pull ups (5 seconds lowering on each rep)
-rest 2:00-
Perform 90% of your max set (3 seconds lowering 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 strict pull ups
Scaling
Lower weight to 2×35/20 or as needed.