Mayhem Affiliate – At Home – Thu, Jan 22

By tmurch17Uncategorized

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 Rounds

18 Line Hops

9 Air Squat

6 Single Leg RDL (each side)

6 Bodyweight Renegade Row (per side)

3 Backpack or Dumbbell Push Press

Athletes Notes

Line Hops

Air Squats

Bodyweight Single Leg RDL

Bodyweight Renegade Row

Dumbbell Push Press

Backpack Push Press

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Infinitely Scalable (4 Rounds for reps)

4 sets for max reps

:30 Max Double Unders or Penguin Hops

:30 Max Single Arm Devil Press (left) or Burpee Backpack Ground to Overhead

:30 Max Single Arm Thruster (right)

:30 Max Double Unders or Penguin Hops

:30 Max Single Arm Devil Press (right) or Burpee Backpack Ground to Overhead

:30 Max Single Arm Thruster (left)

-3:00 rest b/t sets-

*Dumbbell (50/35) or Backpack

Athletes Notes

Demo Videos

Double Under

Penguin Hops

Single Dumbbell Devil Press

Burpee Backpack Ground to Overhead

Single Dumbbell Thruster

Single Arm Backpack Thruster

Flow

:30 Max Double Unders

:30 Max Single Arm Devil Press (left)

:30 Max Single Arm Thruster (right)

:30 Max Double Unders

:30 Max Single Arm Devil Press (right)

:30 Max Single Arm Thruster (left)

-rest 3:00-

:30 Max Double Unders

:30 Max Single Arm Devil Press (left)

:30 Max Single Arm Thruster (right)

:30 Max Double Unders

:30 Max Single Arm Devil Press (right)

:30 Max Single Arm Thruster (left)

-rest 3:00-

:30 Max Double Unders

:30 Max Single Arm Devil Press (left)

:30 Max Single Arm Thruster (right)

:30 Max Double Unders

:30 Max Single Arm Devil Press (right)

:30 Max Single Arm Thruster (left)

-rest 3:00-

:30 Max Double Unders

:30 Max Single Arm Devil Press (left)

:30 Max Single Arm Thruster (right)

:30 Max Double Unders

:30 Max Single Arm Devil Press (right)

:30 Max Single Arm Thruster (left)

Scaling

4 sets for max reps

:30 Max Single Unders or Line Hops

:30 Max Single Arm Devil Press (left) or Burpee Backpack Ground to Overhead

:30 Max Single Arm Thruster (right)

:30 Max Double Unders or Penguin Hops

:30 Max Single Arm Devil Press (right) or Burpee Backpack Ground to Overhead

:30 Max Single Arm Thruster (left)

-3:00 rest b/t sets-

*Dumbbell (35/20) or Backpack

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