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 5:00
20 seconds Arm Circles
10 Banded Strict Press or Crush Grip Dumbbell Strict Press
10 Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)
10 Scap Only Push Ups
5 Knee Push Ups
Athletes Notes
Big Arm Circles w/Explanation
Banded Strict Press
Crush Grip Dumbbell Strict Press
Banded Pull Aparts
Bodyweight Renegade Row
Scap Only Push Up
Knee Push Up
Pressing Strength (6 Rounds for reps)
3 sets
Max Single Arm Z-Press (each side) – leave one rep in the tank each set
-rest 2:00 b/t sets-
*50/35 or Backpack
Athletes Notes
Demo Videos
Seated Dumbbell Z-Press
Single Arm Seated Backpack Strict Press
Flow
Max (-1) Seated Z-Press (right arm)
Max (-1) Seated Z-Press (left arm)
-rest 2:00-
Max (-1) Seated Z-Press (right arm)
Max (-1) Seated Z-Press (left arm)
-rest 2:00-
Max (-1) Seated Z-Press (right arm)
Max (-1) Seated Z-Press (left arm)
Scaling
Lower weight to 35/20 or as needed
Miami Heat (Time)
4 Rounds For Time
7 (per side) unbroken Single Arm Dumbbell Renegade Row (50/35) or Backpack 2-Point Row
14 unbroken Dumbbell Push Ups or regular Push Ups
-rest as needed between movements to keep them unbroken-
Athletes Notes
Demo Videos
Dumbbell Single Arm Renegade Row
2-Point Backpack Bent Over Row
Dumbbell Push Ups
Push Ups
Flow
As quickly as possible, complete:
7 unbroken Renegade Row (right arm)
7 unbroken Renegade Row (left arm)
14 unbroken Push Ups
7 unbroken Renegade Row (right arm)
7 unbroken Renegade Row (left arm)
14 unbroken Push Ups
7 unbroken Renegade Row (right arm)
7 unbroken Renegade Row (left arm)
14 unbroken Push Ups
7 unbroken Renegade Row (right arm)
7 unbroken Renegade Row (left arm)
14 unbroken Push Ups
*rest as needed between movements to keep them unbroken!
Scaling
4 Rounds For Time
7 (per side) unbroken Single Arm Dumbbell Renegade Row (35/20) or Backpack 2-Point Row or Bodyweight Renegade Row – all one side
14 unbroken Elevated Push Up or regular Push Ups
-rest as needed between movements to keep them unbroken-