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
10 Scap Only Push Ups
5 Knee Push Ups
5 Single Leg RDLs (each side)
10 Good Mornings
Athletes Notes
Scap Only Push Up
Knee Push Up
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
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Regularly Learn and Play New Sports (Time)
For Time
20-18-16-14-12-10
Unbroken Dumbbell Bench (2×50/35) or Push Ups
Unbroken Deadlift (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Dumbbell Bench Press
Push Ups
Dumbbell Deadlift
Backpack Deadlift
Flow
As quickly as possible, complete:
20 unbroken DB Bench Press
20 unbroken Deadlift
18 unbroken DB Bench Press
18 unbroken Deadlift
16 unbroken DB Bench Press
16 unbroken Deadlift
14 unbroken DB Bench Press
14 unbroken Deadlift
12 unbroken DB Bench Press
12 unbroken Deadlift
10 unbroken DB Bench Press
10 unbroken Deadlift
Scaling
For Time
16-14-12-10-8-6
Unbroken Dumbbell Bench (2×35/20) or Push Ups
Unbroken Deadlift (2×35/20 or Backpack)