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
10 Good Mornings
5 No Push Up Burpee
Athletes Notes
Scap Pull Up
Banded Pull Aparts
Bodyweight Renegade Row
Inchworm to Pushup
Banded Good Mornings – banded or bodyweight
No Push Up Burpee
Strength (Pull Up Option) (4 Rounds for reps)
Max reps Chest to Bar Pull Ups (pronated)
-rest 3:00-
Max reps Chest to Bar Chin Ups (supinated)
-rest 3:00-
Max reps Chin over Bar Pull Ups (pronated)
-rest 3:00-
Max reps Chin over Bar Chin Ups (supinated)
Athletes Notes
Demo Videos
Strict Chest to Bar Pull Ups
Chin Ups – for first set, pull to chest
Strict Chin over Bar Pull Ups
Flow
One max set of Chest to Bar Pull Ups with pronated grip
-rest 3:00-
One max set of Chest to Bar Chin Ups with supinated grip
-rest 3:00-
One max set of Chin over Bar Pull Ups with pronated grip
-rest 3:00-
One max set of Chin over Bar Chin Ups with supinated grip
Scaling
Max reps Chest to Bar Banded Strict Pull Ups (pronated)
-rest 3:00-
Max reps Banded Chest to Bar Chin Ups (supinated)
-rest 3:00-
Max reps Banded Chin over Bar Pull Ups (pronated)
-rest 3:00-
Max reps Banded Chin over Bar Chin Ups (supinated)
-OR-
Follow the no pull up option below.
Strength (No Pull Up Option) (4 Rounds for reps)
2 sets
Max reps Pronated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
Max reps Supinated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
Athletes Notes
Demo Videos
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Double Dumbbell Supinated Bent Over Row
Supinated Backpack Bent Over Row
Flow
One max set of Pronated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
One max set of Supinated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
One max set of Pronated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
One max set of Supinated Bent Over Row (2×50/35 or Backpack)
Scaling
Lower weight to 2×35/20 or as needed.
Magnolia (8 Rounds for reps)
Dumbbell Version:
2 sets for max reps
:30 Dumbbell Burpee Deadlift (2×50/35)
-rest :30-
:30 Single Arm Dumbbell Devil Press (50/35, left arm)
-rest :30-
:30 Single Arm Dumbbell Devil Press (50/35, right arm)
-rest :30-
:30 Burpees
-rest :30-
Backpack Version:
2 sets for max reps
:30 Backpack Burpee Deadlift
-rest :30-
:30 Backpack Burpee Ground to Overhead
-rest :30-
:30 Burpees
-rest :30-
:30 No Push Up Burpees
-rest :30-
Athletes Notes
Demo Videos
Dumbbell Burpee Deadlifts
Single Dumbbell Devil Press
Burpee
Burpee Backpack Deadlift
Burpee Backpack Ground to Overhead
No Push Up Burpee
Flow
:30 Dumbbell Burpee Deadlift
-rest :30-
:30 Single Arm Dumbbell Devil Press (left arm)
-rest :30-
:30 Single Arm Dumbbell Devil Press (right arm)
-rest :30-
:30 Burpees
-rest :30-
:30 Dumbbell Burpee Deadlift
-rest :30-
:30 Single Arm Dumbbell Devil Press (left arm)
-rest :30-
:30 Single Arm Dumbbell Devil Press (right arm)
-rest :30-
:30 Burpees
Scaling
Lower weight to 2×35/20.