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)
2-3 Rounds
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
5 Sit Ups
5 Knee Push Ups
5 Scap Pull Ups
:10 Dead Hang (supinated grip)
Athletes Notes
Big Arm Circles
Sit Ups
Knee Push Ups
Scap Pull Ups
Active Dead Hang on Rig
Palmier (5 Rounds for time)
5 sets
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups*
-rest 2:00-
*No Chin Up Option:
9 Supinated Bent Over Row w/ 3 sec hold at top of each rep (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Sit Ups
Hand Release Push Up
Chin Ups
Double Dumbbell Supinated Bent Over Row
Supinated Backpack Bent Over Row
Flow
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups
-rest 2:00-
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups
-rest 2:00-
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups
-rest 2:00-
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups
-rest 2:00-
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups
Scaling
5 sets
15 Abmat Sit Ups
9 Hand Release Push Ups
6 Strict Chin Ups*
-rest 2:00-
*No Chin Up Option:
6 Supinated Bent Over Row w/ 3 sec hold at top of each rep (2×35/20 or Backpack)