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 Scap Pull Ups OR 10 Banded Pull Aparts
5 Bodyweight Renegade Row (per side)
-into-
2-3 Rounds
5 Inchworm
5 Single Leg RDL (each side)
10 Good Mornings
Athletes Notes
Scap Pull Up
Banded Pull Aparts
Bodyweight Renegade Row
Inchworm to Pushup
Bodyweight Single Leg RDL
Banded Good Mornings – banded or bodyweight
Strength: Pull Up Option (2 Rounds for reps)
6 minute AMRAP
Max Strict Pull Ups
*use a pronated grip for the first 3:00 and a supinated grip (chin up) for the last 3:00
Athletes Notes
Demo Videos
Strict Pull Ups
Chin Ups
Flow
0:00-3:00
Accumulate as many strict pull ups as possible (pronated grip)
3:00-6:00
Accumulate as many strict chin ups as possible (supinated grip)
Scaling
See no pull up option below.
Strength: No Pull Up Option (2 Rounds for reps)
6 min AMRAP
Max Bent Over Row (2×50/35 or Backpack)
*use a pronated grip for the first 3:00 and a supinated grip for the last 3:00
Athletes Notes
Demo Videos
Double Dumbbell Bent Over Row
Double Dumbbell Supinated Bent Over Row
Backpack Bent Over Row
Supinated Backpack Bent Over Row
Flow
0:00-3:00
Accumulate as many reps as possible of a pronated bent over row
3:00-6:00
Accumulate as many reps as possible of a supinated bent over row
Scaling
Lower weight to 2×35/20 or as needed.
Good Friday (Time)
For Time
5-4-3-2-1
Wall Walk
*15 Burpee Deadlift (2×50/35 or Backpack) after each set
Athletes Notes
Demo Videos
Wall Walk
Dumbbell Burpee Deadlifts
Burpee Backpack Deadlift
Flow
As quickly as possible, complete
5 Wall Walks
15 Burpee Deadlifts
4 Wall Walks
15 Burpee Deadlifts
3 Wall Walks
15 Burpee Deadlifts
2 Wall Walks
15 Burpee Deadlifts
1 Wall Walk
15 Burpee Deadlifts
Scaling
For Time
5-4-3-2-1
Wall Walk or Pike Walk – Feet Elevated
*15 Burpee Deadlift (2×35/20 or Backpack) after each set