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)
AMRAP 5:00
10 Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)
5 Inchworm
5 Bodyweight Single Leg RDL (each side)
10 Good Mornings – banded or bodyweight
Athletes Notes
Banded Pull Aparts
Bodyweight Renegade Row
Inchworm to Pushup
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
()
The Cherry on My Sundae (4 Rounds for reps)
4 sets
:30 max alt Dumbbell Gorilla Row (2×50/35) or Bent Over Backpack Row
1:00 max alt Death March (2×50/35 or Backpack)
-rest 1:30 b/t sets-
Athletes Notes
Scoring Note
Score your total reps per set (row + death march steps)
Demo Videos
Dumbbell Gorilla Row
Backpack Bent Over Row
Dumbbell Death March
if using a backpack, hold at side (suitcase hold) as you do the death march, switching arms after :30
Flow
:30 max alt Gorilla Row reps
1:00 max Death March steps
-rest 1:30-
:30 max alt Gorilla Row reps
1:00 max Death March steps
-rest 1:30-
:30 max alt Gorilla Row reps
1:00 max Death March steps
-rest 1:30-
:30 max alt Gorilla Row reps
1:00 max Death March steps
Scaling
4 sets
:30 max alt Dumbbell Gorilla Row (2×35/20) or Bent Over Backpack Row
1:00 max alt Death March (2×35/20 or Backpack) or Bodyweight Death March
-rest 1:30 b/t sets-
*If range of motion is a limiting factor on the gorilla row, elevate the dumbbell starting position with a bumper plate or mat.
Accessory (2 Rounds for time)
Side Star Plank
Accumulate 1:00 per side in the least amount of sets
-rest as needed-
Single Leg Hip Thrust Hold
Accumulate 1:30 per side in the least amount of sets
Athletes Notes
Scoring Note
Score the TOTAL time needed to accumulate the work for each movement.
Score 1: total time for star plank (both sides)
Score 2: total time for hip thrust hold (both sides)
Demo Videos
Star Plank
Single Leg Hip Thrust Hold
Flow
Accumulate 1:00 LEFT side star plank in as few sets as possible
Accumulate 1:00 RIGHT side star plank in as few sets as possible
-rest as needed-
Accumulate 1:30 LEFT side single leg hip thrust hold in as few sets as possible
Accumulate 1:30 RIGHT side single leg hip thrust hold in as few sets as possible
Scaling
Side Plank on Hand or Side Plank on Elbow
Accumulate 1:00 per side in the least amount of sets
-rest as needed-
Single Leg Glute Bridge Hold
Accumulate 1:30 per side in the least amount of sets