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)
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
5 Knee Push Ups
5 Scap Pull Ups
Athletes Notes
Samson Lunge
Single Leg Glute Bridge
Big Arm Circles
Knee Push Ups
Scap Pull Ups
()
Sprinkles on My Cupcake (Checkmark)
Every minute for 20 minutes:
Complete 1 round of “Mini Strict Cindy”:
3 Strict Pull Ups OR 6 Bent Over Row (2×50/35 or Backpack)
6 Push Ups
9 Air Squats
*Continue at this level as long as you can complete the full round within the minute.
*If you cannot complete at least 5 consecutive rounds, immediately scale to:
2 Strict Pull Ups OR 4 Bent Over Row
4 Push Ups
6 Air Squats
*If you still cannot complete 5 consecutive rounds, scale to:
1 Strict Pull Up OR 3 Bent Over Row
3 Push Ups
5 Air Squats
Athletes Notes
Demo Videos
Strict Pull Up
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Push Ups
Air Squats
Flow
On a 20:00 clock, at the top of every minute complete:
3 Strict Pull Ups + 6 Push Ups + 9 Air Squats
If you fail, scale to
2 Strict Pull Ups + 4 Push Ups + 6 Air Squats
each minute
If you fail, scale to
1 Strict Pull Up + 3 Push Ups + 5 Air Squats
each minute
Scaling
Every minute for 20 minutes:
Complete 1 round of
6 Bent Over Row (2×35/20 or Backpack)
5 Push Ups or Elevated Push Up
7 Air Squats
*If you cannot complete at least 5 consecutive rounds, immediately scale to:
4 Bent Over Row
3 Push Ups
5 Air Squats
*If you still cannot complete at least 5 consecutive rounds, scale to:
3 Bent Over Row
2 Push Ups
4 Air Squats