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 Bodyweight Renegade Row (per side)
10 Single Leg Calf Raise (per side)
30 Line Hops (or Single Unders)
10 Scap Only Push Ups
5 Knee Push Ups
Athletes Notes
Bodyweight Renegade Row
Single Leg Calf Raises
Line Hops
Single Unders
Scap Only Push Up
Knee Push Up
()
Gorilla Row Strength (3 Rounds for reps)
Max alternating Gorilla Rows w/ 2 sec pause at the top
-rest 2:00-
Max alternating Gorilla Rows w/ 1 sec pause at the top
-rest 2:00-
Max alternating Gorilla Rows w/ no pause – rep it out!
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
Dumbbell Gorilla Row
Gorilla Backpack Row
Flow
Perform one unbroken set of max alternating Gorilla Row with 2 sec pause at the top on each rep
-rest 2:00-
Perform one unbroken set of max alternating Gorilla Row with 1 sec pause at the top on each rep
-rest 2:00-
Perform one unbroken set of max alternating Gorilla Row with no pause at the top on each rep
Scaling
Lower weight to 2×35/20 or as needed.
Versace Mansion (Time)
For Time
21 Dumbbell Bench Press (2×50/35) or Backpack Floor Press
90 Double Unders or Penguin Hops
15 Dumbbell Bench Press or Backpack Floor Press
90 Double Unders or Penguin Hops
9 Dumbbell Bench Press or Backpack Floor Press
90 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
Dumbbell Bench Press
Backpack Floor Press
Double Under
Penguin Hops
Flow
As quickly as possible, complete:
21 Bench Press
90 Double Unders
15 Bench Press
90 Double Unders
9 Bench Press
90 Double Unders
Scaling
For Time
21 Dumbbell Bench Press (2×35/20) or Backpack Floor Press
90 Single Unders or Line Hops
15 Dumbbell Bench Press or Backpack Floor Press
90 Single Unders or Line Hops
9 Dumbbell Bench Press or Backpack Floor Press
90 Single Unders or Line Hops