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)
3 Rounds
5 Scap Pull Ups OR 10 Banded Pull Aparts
10 Step Back Lunges
5 Bodyweight Renegade Row (per side)
3 Push Press (DB or backpack)
Athletes Notes
Scap Pull Up
Banded Pull Aparts
Step Back Lunge
Bodyweight Renegade Row
Dumbbell Push Press
Backpack Push Press
()
Minestrone (3 Rounds for time)
3 sets
10 Strict Press (2×50/35 or Backpack)
10 alt Dumbbell Front Rack Lunge or Backpack Goblet Lunge
20 Bent Over Row (2×50/35 or Backpack)
10 alt Dumbbell Front Rack Lunge or Backpack Goblet Lunge
-rest 3:00 b/t sets-
Athletes Notes
Demo Videos
Dumbbell Strict Press
Double Dumbbell Front Rack Walking Lunge
Double Dumbbell Bent Over Row
Backpack Strict Press
Backpack Goblet Walking Lunge
Backpack Bent Over Row
Flow
10 Strict Press
10 alt Lunge
20 Bent Over Row
10 alt Lunge
-rest 3:00-
10 Strict Press
10 alt Lunge
20 Bent Over Row
10 alt Lunge
-rest 3:00-
10 Strict Press
10 alt Lunge
20 Bent Over Row
10 alt Lunge
Scaling
Lower weight to 2×35/20 or as needed.
Core Finisher (6 Rounds for reps)
3 sets for max reps
1:00 Plank Walk Ups
1:00 Dumbbell or Bodyweight Russian Twist
Athletes Notes
Demo Videos
Plank Walk Ups
Dumbbell Russian Twist
Russian Twists (bodyweight)
Flow
1:00 max Plank Walk Ups
1:00 max Russian Twists
1:00 max Plank Walk Ups
1:00 max Russian Twists
1:00 max Plank Walk Ups
1:00 max Russian Twists
Scaling
3 sets for max reps
1:00 Plank Walk Ups
1:00 Bodyweight Russian Twist