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 4-6 minutes
6 Single Leg Glute Bridges (each side)
12 Step Back Lunges
6 Single Arm Upright Row (each side) (use band or dumbbell)
6 Bodyweight Renegade Row (per side)
Athletes Notes
Single Leg Glute Bridge
Bodyweight Step Back Lunge
Single Arm Dumbbell Upright Row
Bodyweight Renegade Row
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Bobsleigh (Time)
6 Rounds for Time
10 unbroken Push Press (2×50/35 or Backpack)
20 unbroken Russian Swings (50/35 or Backpack)
Athletes Notes
Demo Videos
Double Dumbbell Push Press
Backpack Push Press
Single Dumbbell Russian Swing
Backpack Russian Swings
Flow
10 unbroken Push Press
20 unbroken Russian Swings
10 unbroken Push Press
20 unbroken Russian Swings
10 unbroken Push Press
20 unbroken Russian Swings
10 unbroken Push Press
20 unbroken Russian Swings
10 unbroken Push Press
20 unbroken Russian Swings
10 unbroken Push Press
20 unbroken Russian Swings
Scaling
Lower weight to 2×35/20 or as needed.