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)
3 Rounds
20 seconds Shoulder Swimmers
10 Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)
10 Scap Only Push Ups
5 Knee Push Ups
Athletes Notes
Shoulder Swimmers
Banded Pull Aparts
Bodyweight Renegade Row
Scap Only Push Up
Knee Push Up
Upper Strength (6 Rounds for reps)
3 sets
Max 3 Point Supinated Row (each arm) w/ 5 sec negative each rep
-rest 1:00 between arms and sets-
*DB (50/35) or Backpack
Athletes Notes
Demo Videos
3 Point Dumbbell Supinated Row – 5 sec negative
3 Point Backpack Supinated Row – 5 sec negative
Flow
Max set Tempo 3 Point Supinated Row – left arm
-rest 1:00-
Max set Tempo 3 Point Supinated Row – right arm
-rest 1:00-
Max set Tempo 3 Point Supinated Row – left arm
-rest 1:00-
Max set Tempo 3 Point Supinated Row – right arm
-rest 1:00-
Max set Tempo 3 Point Supinated Row – left arm
-rest 1:00-
Max set Tempo 3 Point Supinated Row – right arm
Scaling
Lower weight to 35/20 or as needed.
Spearmint (Time)
For Time
120 Hand Release Push Ups
*every 2:00 (including at 0:00) complete a 200m Run or 150 alt High Knees
Athletes Notes
Demo Videos
Hand Release Push Up
High Knees
Flow
At 0:00
200m Run
Hand Release Push Ups until 2:00
At 2:00
200m Run
Hand Release Push Ups until 4:00
At 4:00
200m Run
Hand Release Push Ups until 6:00
…and so on, until 120 Hand Release Push Ups are completed.
Scaling
For Time
120 Hand Release Knee Push Up
*every 2:00 (including at 0:00) complete a 200m Run or 150 alt High Knees