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
15 High Knees
10 Butt Kicks
5 Up Downs (aka No Push Up Burpee)
-into-
2-3 Rounds
5 Scap Pull Ups OR 10 Banded Pull Aparts
5 Bodyweight Renegade Row (per side)
3 Push Press (DB or backpack)
Athletes Notes
High Knees
Butt Kicks
No Push Up Burpee
Scap Pull Up
Banded Pull Aparts
Bodyweight Renegade Row
Dumbbell Push Press
Backpack Push Press
Strength: Pull Up Option (3 Rounds for reps)
3 sets Negative Chin Ups
Max reps w/ 3 pauses:
3 sec pause with chin over bar +
3 sec pause halfway down +
3 sec pause at the bottom
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Chin Ups with specified pauses
—on each rep: pull up, pause 3 sec at top with chin over bar, lower to halfway and pause 3 sec, lower to bottom and hold dead hang for 3 sec
Flow
One set for max reps of Chin Ups with specified pauses
-rest 3:00-
One set for max reps of Chin Ups with specified pauses
-rest 3:00-
One set for max reps of Chin Ups with specified pauses
*use a clock to make sure you’re holding to the tempo!
Scaling
See non-pull up option below.
Strength: No Pull Up Option (3 Rounds for reps)
3 sets Bent Over Supinated Row (2×50/35 or Backpack)
Max reps w/ 3 pauses:
3 sec hold at chest +
3 sec pause halfway down +
3 sec pause at the bottom
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Double Dumbbell Supinated Bent Over Row with specified pauses
Supinated Backpack Bent Over Row with specified pauses
—on each rep: row up, pause 3 sec at top of movement, lower to halfway and pause 3 sec, lower to bottom and hold at extension for 3 sec
Flow
One set for max reps of Bent Over Supinated Row with specified pauses
-rest 3:00-
One set for max reps of Bent Over Supinated Row with specified pauses
-rest 3:00-
One set for max reps of Bent Over Supinated Row with specified pauses
*use a clock to make sure you’re holding to the tempo!
Scaling
Lower weight to 2×35/20 or as needed.
Padres (Time)
For Time (1:00 work/1:00 rest)
100m Run or 60 alt High Knees
Max alternating Single Dumbbell Devil Press (50/35) or Burpee to 12″ Target
*Continue until you complete 50 reps total
Athletes Notes
Demo Videos
High Knees
Single Dumbbell Devil Press
Burpee to Target
Flow
0:00-1:00
100m Run
Max alt single Devil Press
1:00-2:00
Rest
2:00-3:00
100m Run
Max alt single Devil Press
3:00-4:00
Rest
Continue in this fashion until you have completed 50 alternating single Devil Press. Score total time (including any rest).
Scaling
For Time (1:00 work/1:00 rest)
100m Run or 60 alt High Knees
Max alternating Single Dumbbell Devil Press (35/20) or Burpee to 6″ Target
*Continue until you complete 50 reps total