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 Rounds
15 High Knees
10 Butt Kicks
1:00 Jog
-into-
2 Rounds
20 sec Shoulder Swimmers
10 Banded Pull Aparts OR 5 Bodyweight Renegade Row (per side)
5 Scap Push Ups
3 Knee Push Ups
Athletes Notes
High Knees
Butt Kicks
Shoulder Swimmers
Banded Pull Aparts
Bodyweight Renegade Row
Scap Only Push Up
Knee Push Up
Strength (6 Rounds for reps)
Dumbbell (50/35) or Backpack Chainsaw Row
Max reps/arm w/ 3 sec hold at the top of each rep
-rest 2:00-
Max reps/arm w/ 2 sec hold at the top of each rep
-rest 2:00-
Max reps/arm w/ 1 sec hold at the top of each rep
Athletes Notes
Demo Videos
Dumbbell Chainsaw Row
3-point Single Arm Backpack Row without supporting non-working arm
Flow
Max reps Chainsaw Row – right arm (3 sec hold)
Max reps Chainsaw Row – left arm (3 sec hold)
-rest 2:00-
Max reps Chainsaw Row – right arm (2 sec hold)
Max reps Chainsaw Row – left arm (2 sec hold)
-rest 2:00-
Max reps Chainsaw Row – right arm (1 sec hold)
Max reps Chainsaw Row – left arm (1 sec hold)
Scaling
Lower weight to 35/20 or as needed.
Aston Martin DB5 (Time)
For Time
1 Mile Run
100 Push Ups
No Run Option:
Substitute 4 rounds of 1:00 Jumping Jacks + 1:00 High Knees
Athletes Notes
Demo Videos
Push Ups
Jumping Jacks
High Knees
Flow
As quickly as possible, complete:
1 mile Run
-then-
100 Push Ups
Scaling
For Time
1200m Run
75 Push Ups or Elevated Push Up
No Run Option:
Substitute 3 rounds of 1:00 Jumping Jacks + 1:00 High Knees