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)
2-3 Rounds
5 Scap Pull Ups OR 10 Banded Pull Aparts
5 Banded Upright Row (per arm)
5 Scap Push Ups
5 Knee Push Ups
Athletes Notes
Scap Pull Up
Banded Pull Aparts
Banded Upright Rows
Scap Only Push Up
Knee Push Up
Coruscant (Dumbbell Version) (5 Rounds for reps)
“Strict Lynne”
5 sets (new set every 3:00)
Max Strict Pull Up or Double Dumbbell Pause Bent Over Row (2×50/35)
Max unbroken Bench Press (2×50/35)
*Row – pause for 2 sec at the top of each rep
Athletes Notes
Demo Videos
Strict Pull Ups
Double Dumbbell Bent Over Row with 2 sec pause at top
Double Dumbbell Bench Press
Flow
0:00-3:00
Perform 1 set of max unbroken Strict Pull Ups
Perform 1 set of max unbroken Bench Press
3:00-6:00
Perform 1 set of max unbroken Strict Pull Ups
Perform 1 set of max unbroken Bench Press
6:00-9:00
Perform 1 set of max unbroken Strict Pull Ups
Perform 1 set of max unbroken Bench Press
9:00-12:00
Perform 1 set of max unbroken Strict Pull Ups
Perform 1 set of max unbroken Bench Press
12:00-15:00
Perform 1 set of max unbroken Strict Pull Ups
Perform 1 set of max unbroken Bench Press
NOTE: You can complete each of your max sets at any time in that 3 minute window! However, you MUST complete both max sets before the 3 minutes is up.
Scaling
“Strict Lynne”
5 sets (new set every 3:00)
Max Banded Strict Pull Ups or Double Dumbbell Pause Bent Over Row (2×35/20)
Max unbroken Bench Press (2×35/20)
Coruscant (Backpack Version) (5 Rounds for reps)
“Strict Lynne”
5 sets (new set every 3:00)
1:00 Max Pause Backpack Bent Over Row
1:00 Max Push Ups
*Row – pause for 2 sec at the top of each rep
Athletes Notes
Demo Videos
Backpack Bent Over Row with 2 sec pause at top
Push Ups
Flow
1:00 max Pause Bent Over Row
1:00 max Push Ups
-rest 1:00-
1:00 max Pause Bent Over Row
1:00 max Push Ups
-rest 1:00-
1:00 max Pause Bent Over Row
1:00 max Push Ups
-rest 1:00-
1:00 max Pause Bent Over Row
1:00 max Push Ups
-rest 1:00-
1:00 max Pause Bent Over Row
1:00 max Push Ups
Scaling
Substitute Elevated Push Up if needed