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 (Checkmark)
AMRAP 5:00
5 Bodyweight Renegade Rows (each side)
10 Step Back Lunges
20 second Plank – on hands or elbows
30 Line Hops (OR Single Unders)
Athletes Notes
Bodyweight Renegade Row
Step Back Lunge
Plank or Elbow Plank
Line Hops
Single Unders
()
First on Scene (Time)
Dumbbell Option:
For Time
120 Double Unders or Penguin Hops
30 alt Dumbbell Renegade Rows (2×50/35)
30 alt DB Front Rack Reverse Lunge (2×50/35)
120 Double Unders or Penguin Hops
20 alt Dumbbell Renegade Rows
20 alt DB Front Rack Reverse Lunge
120 Double Unders or Penguin Hops
10 alt Dumbbell Renegade Rows
10 alt DB Front Rack Reverse Lunge
Backpack Option:
For Time
120 Double Unders or Penguin Hops
30/arm 3 Point Backpack Row
30 alt Backpack Goblet Reverse Lunge
120 Double Unders or Penguin Hops
20/arm 3 Point Backpack Row
20 alt Backpack Goblet Reverse Lunge
120 Double Unders or Penguin Hops
10/arm 3 Point Backpack Row
10 alt Backpack Goblet Reverse Lunge
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Dumbbell Renegade Row
Alternating Double DB Step Back Lunges Front Rack
3-point Single Arm Backpack Row
Backpack Stepback Lunges – goblet hold
Scaling
Scale weight to 2×35/20 or as needed.
Substitute Single Unders instead of Double Unders.