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 into 5-10 Reverse Arm Circles
5 No Push Up Burpees
5 Bodyweight Renegade Rows (per side)
5 Scap Pull Ups
10 Single Leg Calf Raise (each side)
30 Line Hops (or Single Unders)
Athletes Notes
Big Arm Circles
No Push Up Burpee
Bodyweight Renegade Row
Scap Pull Ups
Single Leg Calf Raises
Line Hops
Single Unders
Pulling Strength (3 Rounds for reps)
3 sets Negative Pull Ups
Max reps w/ 1 sec chin over bar hold and 5 sec negative to dead hang
-rest 3:00 between sets-
No Pull Up option:
3 sets Pronated Bent Over Row
Max reps w/ 1 sec hold at top and 5 sec negative on each rep
-rest 3:00 between sets-
*DB (2×50/35) or Backpack
Athletes Notes
Demo Videos
Tempo Strict Pull Ups
Double Dumbbell Bent Over Row
Backpack Bent Over Row
NOTE : Regardless of movement, the tempo is 50X1 (5 sec down, no pause, explode up, 1 sec pause at top)
Flow
Max set Tempo Pull Ups
-rest 3:00-
Max set Tempo Pull Ups
-rest 3:00-
Max set Tempo Pull Ups
Scaling
Use No Pull Up option, lowering weight if needed.
Pistachio (Time)
For Time
25 Burpees
100 Double Unders or Penguin Hops
25 Burpees
100 Double Unders or Penguin Hops
25 Burpees
100 Double Unders or Penguin Hops
25 Burpees
Athletes Notes
Demo Videos
Burpee
Double Under
Penguin Hops
Flow
As quickly as possible, complete:
25 Burpees
100 Double Unders
25 Burpees
100 Double Unders
25 Burpees
100 Double Unders
25 Burpees
Scaling
For Time
25 Burpees
100 Single Unders or Forward and Backward Line Hops
25 Burpees
100 Single Unders or Line Hops
25 Burpees
100 Single Unders or Line Hops
25 Burpees