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)
AMRAP 5 minutes
5 Single Arm Upright Row (each side) (use band or dumbbell)
5 Bodyweight Renegade Row (per side)
5 Push Ups
15 Line Hops (or Single Unders)
Athletes Notes
Single Arm Dumbbell Upright Row
Bodyweight Renegade Row
Line Hops
Single Unders
Strength (6 Rounds for reps)
3 sets
Max reps 3 Point Elevator Row (50/35 or Backpack) – left arm
-rest 1:00-
Max reps 3 Point Elevator Row (50/35 or Backpack) – right arm
-rest 1:00-
*3 point elevator row: pause for 1 sec halfway up, at the top, halfway down, and at the bottom of each rep
Athletes Notes
Demo Videos
3 Point Single Dumbbell Row
3-point Single Arm Backpack Row
For elevator rows: Pause for 1 sec at halfway up, at the top, at halfway down, and at the bottom of each rep.
Flow
One set for max reps of 3 Point Elevator Row (left)
-rest 1:00-
One set for max reps of 3 Point Elevator Row (right)
-rest 1:00-
One set for max reps of 3 Point Elevator Row (left)
-rest 1:00-
One set for max reps of 3 Point Elevator Row (right)
-rest 1:00-
One set for max reps of 3 Point Elevator Row (left)
-rest 1:00-
One set for max reps of 3 Point Elevator Row (right)
Scaling
Lower weight to 35/20.
Conquer (3 Rounds for time)
3 sets
21-15-9
Hand Release Push Up
*45 Double Unders or Penguin Hops before each set
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Hand Release Push Up
Double Under
Penguin Hops
Flow
45 Double Unders
21 Hand Release Push Ups
45 Double Unders
15 Hand Release Push Ups
45 Double Unders
9 Hand Release Push Ups
-rest 2:00-
45 Double Unders
21 Hand Release Push Ups
45 Double Unders
15 Hand Release Push Ups
45 Double Unders
9 Hand Release Push Ups
-rest 2:00-
45 Double Unders
21 Hand Release Push Ups
45 Double Unders
15 Hand Release Push Ups
45 Double Unders
9 Hand Release Push Ups
Scaling
3 sets
21-15-9
Elevated Push Up (or 15-12-9 Hand Release Push Ups)
*45 Single Unders or Line Hops before each set
-rest 2:00 between sets-