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 minute Jog
-into-
3 rounds
5 Single Arm Upright Row (each side) (use band or dumbbell)
10 Good Mornings
10 Scap Pull Ups
Athletes Notes
Single Arm Dumbbell Upright Row
Banded Upright Rows
Banded Good Mornings – banded or bodyweight
Scap Pull Ups
()
On the Gridiron (Time)
“Strict Helen”
3 Rounds for Time
400m Run (or 40 Jumping Jacks + 80 alt High Knees)
21 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
12 Strict Pull Ups (or alt DB Renegade Row or Backpack Bent Over Row)
Athletes Notes
Demo Videos
Jumping Jacks + High Knees
Dumbbell Snatch
Backpack Ground to Overhead
Strict Pull Up
Dumbbell Renegade Row
Backpack Bent Over Row
Flow
400m Run
21 alt DB Snatch
12 Strict Pull Ups
400m Run
21 alt DB Snatch
12 Strict Pull Ups
400m Run
21 alt DB Snatch
12 Strict Pull Ups
Scaling
3 Rounds for Time
400m Run (or 40 Jumping Jacks + 80 alt High Knees)
18 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
10 Banded Strict Pull Ups (or alt DB Renegade Row or Backpack Bent Over Row)