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
5-10 Forward Arm Circles into 5-10 Reverse Arm Circles
5 No Push Up Burpees
3 Broad Jumps
5 Bodyweight Renegade Rows (per side)
3 Bodyweight Turkish Get Up (per side)
Athletes Notes
Big Arm Circles
No Push Up Burpee
Broad Jump
Bodyweight Renegade Row
Bodyweight Turkish Get Up
Pulling Strength (6 Rounds for reps)
1 set Max Tempo Pronated 3 Point Row per arm
-rest 2:00-
1 set Max Tempo Supinated 3 Point Row per arm
-rest 2:00-
1 set Max Tempo Neutral 3 Point Row per arm
*50/35 or Backpack
*Tempo is 30X2 on all reps: 3 sec down, no pause, explode up, 2 sec pause at top
Athletes Notes
Demo Videos
3 Point Single Dumbbell Row
3-point Single Arm Backpack Row
3 Point Dumbbell Supinated Row
3 Point Backpack Supinated Row
Flow
1 set for max reps of Tempo Pronated 3 Point Row (right arm)
1 set for max reps of Tempo Pronated 3 Point Row (left arm)
-rest 2:00-
1 set for max reps of Tempo Supinated 3 Point Row (right arm)
1 set for max reps of Tempo Supinated 3 Point Row (left arm)
-rest 2:00-
1 set for max reps of Tempo Neutral 3 Point Row (right arm)
1 set for max reps of Tempo Neutral 3 Point Row (left arm)
Tempo on all reps: 3 sec down, no pause, explode up, 2 sec pause at top
Scaling
Lower weight to 35/20 or as needed.
Mustafar (Time)
For Time
10-8-6-4-2
Burpee Box Jump Over (24/20) or Burpee Broad Jump (3ft)
Turkish Get Up (50/35 or Backpack) (switch arms as desired)
Athletes Notes
Demo Videos
Burpee Box Jump Over
Burpee Broad Jump
Dumbbell Turkish Get Up with DB or backpack
Flow
As quickly as possible, complete:
10 Burpee Box Jump Over
10 Turkish Get Up
8 Burpee Box Jump Over
8 Turkish Get Up
6 Burpee Box Jump Over
6 Turkish Get Up
4 Burpee Box Jump Over
4 Turkish Get Up
2 Burpee Box Jump Over
2 Turkish Get Up
Scaling
For Time
10-8-6-4-2
Burpee Box Jump Over (20/16) or Burpee Broad Jump (3ft)
Turkish Get Up (35/20 or Backpack) (switch arms as desired) or Bodyweight Turkish Get Up