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
10 Scap Only Push Ups
5 Knee Push Ups
5 Single Leg Glute Bridge (each side)
10 Air Squats
Athletes Notes
Scap Only Push Up
Knee Push Up
Single Leg Glute Bridge
Air Squats
()
Cookies and Milk (2 Rounds for reps)
A. Dumbbell Bench Press or Push Ups
Max reps w/ 5 sec negative (leave 1 rep in the tank)
-rest 2:00-
Perform 90% of your max set (3 sec negative on each rep)
-rest 2:00-
Perform 80% of your max set (no tempo) – 1 set every 90 sec (cap at 5 total sets)
B. Dumbbell Goblet or Backpack 1&1/4 Squat
Max reps w/ 5 sec negative (leave 1 rep in the tank)
-rest 2:00-
Perform 90% of your max set (3 sec negative on each rep)
-rest 2:00-
Perform 80% of your max set (no tempo) – 1 set every 90 sec (cap at 5 total sets)
Athletes Notes
Demo Videos
Dumbbell Bench Press
Push Ups
1 and ¼ Dumbbell Goblet Squat
Backpack 1 ¼ Goblet Squat
Flow – Part A
Part A
1 set for max reps of Bench Press or Push Ups (5 seconds down on each rep)
-rest 2:00-
Perform 90% of your max set (3 seconds down on each rep)
-rest 2:00-
At 0:00: Perform 80% of your max set at regular tempo
At 1:30: Perform 80% of your max set at regular tempo
At 3:00: Perform 80% of your max set at regular tempo
At 4:30: Perform 80% of your max set at regular tempo
At 6:00: Perform 80% of your max set at regular tempo
Example
If your max set is 10 reps (WITH 5 second negative on every single rep)
-rest 2:00-
Perform 9 reps (WITH 3 second negative on every single rep)
-rest 2:00-
Start a running clock –
at 0:00, 1:30, 3:00, 4:30, and 6:00: Perform 8 Bench Press
Flow – Part B
Part B
1 set for max reps of Goblet 1&1/4 Squats (5 seconds down on each rep)
-rest 2:00-
Perform 90% of your max set (3 seconds down on each rep)
-rest 2:00-
At 0:00: Perform 80% of your max set at regular tempo
At 1:30: Perform 80% of your max set at regular tempo
At 3:00: Perform 80% of your max set at regular tempo
At 4:30: Perform 80% of your max set at regular tempo
At 6:00: Perform 80% of your max set at regular tempo
Example
If your max set is 10 reps (WITH 5 second negative on every single rep)
-rest 2:00-
Perform 9 reps (WITH 3 second negative on every single rep)
-rest 2:00-
Start a running clock –
at 0:00, 1:30, 3:00, 4:30, and 6:00: Perform 8 Goblet 1&1/4 Squats
Scaling
Lower weight to 2×35/20 or as needed.
Can also reduce the tempo stimulus to max reps with 3 sec negative, 90% with 2 sec negative, and 80% with no tempo.