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 Rounds
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
3 Around the World (each direction) with a band or PVC
5 Sit Ups
5 Crush Grip Strict Press (slow and controlled)
5 Scap Pull Ups
5 Crush Grip Bent Over Row (slow and controlled)
Athletes Notes
Big Arm Circles
PVC Around the Worlds
Sit Ups
Crush Grip Dumbbell Strict Press
Scap Pull Ups
Crush Grip Dumbbell Bent Over Row
Buffalo Bill Cody (3 Rounds for time)
For Time
20 Strict Press
30 Single Arm Bent Over Row
50 Abmat Sit Ups
-rest 3:00-
20 Push Press
30 Single Arm Bent Over Row
50 Abmat Sit Ups
-rest 3:00-
20 Push Jerk
30 Single Arm Bent Over Row
50 Abmat Sit Ups
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
Dumbbell Strict Press
Dumbbell Push Press
Dumbbell Push Jerk
Dumbbell Single Arm Bent Over Row
Backpack Strict Press
Backpack Push Press
Backpack Push Jerk
Single Arm Bent Over Backpack Row
Flow
20 Strict Press
30 Single Arm Bent Over Row (switch arms as desired)
50 Abmat Sit Ups
-rest 3:00-
20 Push Press
30 Single Arm Bent Over Row (switch arms as desired)
50 Abmat Sit Ups
-rest 3:00-
20 Push Jerk
30 Single Arm Bent Over Row (switch arms as desired)
50 Abmat Sit Ups
Scaling
For Time
15 Strict Press
25 Single Arm Bent Over Row
35 Abmat Sit Ups
-rest 3:00-
15 Push Press
25 Single Arm Bent Over Row
35 Abmat Sit Ups
-rest 3:00-
15 Push Jerk
25 Single Arm Bent Over Row
35 Abmat Sit Ups
*Dumbbell (2×35/20) or Backpack