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
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Warm Up (No Measure)
2-3 Rounds
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
5 No Push Up Burpees
5 Box Step Ups (each side)
5 Bodyweight Renegade Rows (each side)
5 Scap Pull Ups
Athletes Notes
Big Arm Circles
No Push Up Burpee
Box Step Up
Bodyweight Renegade Row
Scap Pull Ups
Strength (Pull Up option) (Time)
Supinated Chin over Bar Hold
1 set for max time
-rest 2:00-
Complete 2 unbroken sets at 50% of max hold
-rest as needed b/t sets-
Athletes Notes
Scoring Note
Score max hold time.
Demo Videos
Supinated Chin Over Bar Hold
Flow
Chin Over Bar Hold:
Perform 1 max hold (hang on as long as you can!)
-rest 2:00-
Perform 50% of max hold
-rest as needed
Perform 50% of max hold
Scaling
See non-pull up version below.
Strength (Bent Over Row option) (Time)
Dumbbell Option:
Supinated Dumbbell Bent Over Row Hold (2×50/35)
Accumulate 1:30 in as few sets as possible
Backpack Option:
Backpack Bent Over Row Hold
Accumulate 2:00 in as few sets as possible
Athletes Notes
Scoring Note
Score total time needed to accumulate specified hold.
Demo Videos
Supinated Double Dumbbell Bent Over Row Hold
Backpack Row Hold
Scaling
Lower weight to 2×35/20 or as needed.
Bluey and Bingo (Time)
For Time
30 Burpee Box Jump Over (24/20) or Burpee Broad Jump (3ft)
30 Lateral Burpees to 12in Wall Target (15 each side)
30 Dumbell or Backpack Facing Burpees
30 Lateral Burpee to 6in Wall Target (15 each side)
Athletes Notes
Demo Videos
Burpee Box Jump Over
Burpee Broad Jump
Burpee to Target
Dumbbell Facing Burpees
Backpack Facing Burpees
Flow
As quickly as possible, complete
30 Burpee Box Jump Overs
15 Lateral Burpees to 12 inch target (target on right side of body)
15 Lateral Burpees to 12 inch target (target on left side of body)
30 Dumbbell Facing Burpees
15 Lateral Burpees to 6 inch target (target on right side of body)
15 Lateral Burpees to 6 inch target (target on left side of body)
Scaling
For Time
30 Burpee Broad Jump (3ft)
30 Lateral Burpees to 6in Wall Target (15 each side)
30 Dumbell or Backpack Facing Burpees
30 Burpees