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
()
Snowboarding (2 Rounds for reps)
A. Front Foot Elevated Split Squat (2×50/35 or Backpack Goblet)
Max reps alternating legs w/ 5 sec negative (leave 1 rep in the tank) – cap at 12 total reps
-rest 1:00-
Perform 90% of your max set, alternating legs (3 sec negative on each rep)
-rest 1:00-
Perform 80% of your max set, alternating legs (no tempo) – 1 set every 75 sec (cap at 3 total sets)
B. Elbow Out Dumbbell Bent Over Row (2×50/35) or Backpack Bent Over Row
Max reps w/ 5 sec negative (leave 1 rep in the tank) – cap at 15 reps
-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
Double Dumbbell Split Squat with front foot elevated on bumper plate or similar object
—for backpack version, hold backpack in goblet position
—switch legs every rep
Elbow Out Dumbbell Row
Backpack Bent Over Row
Flow – Part A
Part A
1 set for max reps of alt Front Foot Elevated Split Squat (5 seconds lowering on each rep)
-rest 1:00-
Perform 90% of your max set (3 seconds lowering on each rep)
-rest 1:00-
At 0:00: Perform 80% of your max set at regular tempo
At 1:15: Perform 80% of your max set at regular tempo
At 2:30: Perform 80% of your max set at regular tempo
Example
If your max set is 10 alt reps (WITH 5 second negative on every single rep)
-rest 2:00-
Perform 9 alt reps (WITH 3 second negative on every single rep)
-rest 2:00-
Start a running clock –
at 0:00, 1:15, and 2:30: Perform 8 alt Front Foot Elevated Split Squat (no tempo)
Flow – Part B
Part B
1 set for max reps of Elbow Out Bent Over Rows (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 Elbow Out Bent Over Rows
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.