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)
3 Rounds
10 Banded Pull Aparts
5 Push Ups
5 Good Morning
20 Line Hops or Single Unders
3 Push Press (DB or backpack)
Athletes Notes
Banded Pull Aparts
Push Ups
Banded Good Mornings – banded or bodyweight
Line Hops
Single Unders
Dumbbell Push Press
Backpack Push Press
Pressing Strength (3 Rounds for reps)
Push Press + Push Jerk
3 sets
Max Push Press (leave one rep in the tank)
straight into
Max Push Jerk
-rest 3:00 between sets-
*2×50/35 or Backpack
Athletes Notes
Demo Videos
Double Dumbbell Push Press
Double Dumbbell Push Jerk
Backpack Push Press
Backpack Push Jerk
Flow
1 set Max (-1) Push Press straight into Max Push Jerk
-rest 3:00-
1 set Max (-1) Push Press straight into Max Push Jerk
-rest 3:00-
1 set Max (-1) Push Press straight into Max Push Jerk
Scaling
Lower weight to 2×35/20 or as needed.
Luigi (Time)
For Time
5-4-3-2-1
Dumbbell Complex (2×50/35) or Backpack Complex
*45 Double Unders or Penguin Hops after each set of complexes
*1 Dumbbell Complex = Renegade Row (L) + Renegade Row (R) + Burpee Deadlift + Hang Squat Clean
*1 Backpack Complex = Single Arm Bent Over Row (L) + Single Arm Bent Over Row (R) + Burpee Deadlift + Hang Squat Clean
Athletes Notes
Demo Videos
Dumbbell Complex
Dumbbell Renegade Row – no push up
Dumbbell Burpee Deadlifts
Dumbbell Hang Squat Clean
Backpack Complex
Single Arm Bent Over Backpack Row
Burpee Backpack Deadlift
Backpack Hang Squat Clean and Jerk (no jerk)
Double Under
Penguin Hops
Flow
As quickly as possible, complete:
5 Dumbbell Complex
45 Double Unders
4 Dumbbell Complex
45 Double Unders
3 Dumbbell Complex
45 Double Unders
2 Dumbbell Complex
45 Double Unders
1 Dumbbell Complex
45 Double Unders
*Each complex should be performed unbroken. Can break between complexes.
Scaling
For Time
5-4-3-2-1
Dumbbell Complex (2×35/20) or Backpack Complex
*45 Single Unders or Line Hops after each set of complexes