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 Single Arm Upright Row (each side) (use band or dumbbell)
5 Inchworms
5 Push Ups
10 Scap Pull Ups
Athletes Notes
Single Arm Dumbbell Upright Row
Banded Upright Rows
Inchworm to Pushup
Push Ups
Scap Pull Ups
()
Spicy Ramen (Time)
5 Rounds for Time
5 Devil Press (2×50/35) or Burpee Backpack Ground to Overhead
10 Strict Pull Ups or 15 Dumbbell or Backpack Bent Over Row
15 Dumbbell Bench (2×50/35) or 20 Backpack Floor Press
Athletes Notes
Demo Videos
Dumbbell Devil Press
Burpee Backpack Ground to Overhead
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Dumbbell Bench Press
Backpack Floor Press
Flow
As quickly as possible, complete:
5 Devil Press
10 Strict Pull Ups
15 Bench Press
5 Devil Press
10 Strict Pull Ups
15 Bench Press
5 Devil Press
10 Strict Pull Ups
15 Bench Press
5 Devil Press
10 Strict Pull Ups
15 Bench Press
5 Devil Press
10 Strict Pull Ups
15 Bench Press
Scaling
5 Rounds for Time
5 Devil Press (2×35/20) or Burpee Backpack Ground to Overhead
10 Dumbbell or Backpack Bent Over Row
15 Dumbbell Bench (2×35/20) or Backpack Floor Press