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)
2:00 Jog
-then-
2-3 Rounds
20 seconds Shoulder Swimmers
5 Knee Push Ups
5 Bodyweight Renegade Row (per side)
10 Step Back Lunges
Athletes Notes
Shoulder Swimmers
Knee Push Up
Bodyweight Renegade Row
Step Back Lunges
Strength (3 Rounds for reps)
Pause Bent Over Row (2×50/35 or Backpack)
Max reps w/ 5sec pause at the top
-rest 2:00-
Max reps w/ 3sec pause at the top
-rest 2:00-
Max reps w/ 2sec pause at the top
Athletes Notes
Demo Videos
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Flow
Max Bent Over Row with 5 sec pause at the top on each rep
-rest 2:00-
Max Bent Over Row with 3 sec pause at the top on each rep
-rest 2:00-
Max Bent Over Row with 2 sec pause at the top on each rep
Scaling
Lower weight to 2×35/20 or as needed.
Here Come the Grannies! (AMRAP – Rounds and Reps)
10 minute AMRAP
5 Shuttle Runs (50ft)
5-10-15-20…
Push Ups
Athletes Notes
Demo Videos
Shuttle Run
Push Ups
Flow
On a 10:00 clock, complete as many rounds+reps as possible of:
5 Shuttle Runs
5 Push Ups
5 Shuttle Runs
10 Push Ups
5 Shuttle Runs
15 Push Ups
…etc. adding 5 push ups each new round.
Scaling
10 minute AMRAP
5 Shuttle Runs (50ft)
3-6-9-12…
Push Ups or Elevated Push Up