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 Scap Pull Ups OR 10 Banded Pull Aparts
5 Bodyweight Renegade Row (per side)
-into-
2-3 Rounds
5 Inchworm
10 Good Mornings
5 Bent Over Row OR 2 Strict Pull Ups
Athletes Notes
Scap Pull Up
Banded Pull Aparts
Bodyweight Renegade Row
Inchworm to Pushup
Banded Good Mornings – banded or bodyweight
Double Dumbbell Bent Over Row
Strict Pull Ups
Bass Reeves (Pull Up Option) (AMRAP – Rounds and Reps)
15 minute AMRAP
1-2-3-4-5…
Wall Walk
Strict Chest to Bar Pull Up
Athletes Notes
Demo Videos
Wall Walk
Strict Chest to Bar Pull Ups
Flow
On a 15:00 clock, complete as many rounds + reps as possible of:
1 Wall Walk
1 Strict C2B
2 Wall Walk
2 Strict C2B
3 Wall Walk
3 Strict C2B
…etc. adding 1 rep to each movement every round.
Scaling
15 minute AMRAP
1-2-3-4-5…
Pike Walk – Feet Elevated
Banded Strict Pull Ups – pull as high as possible, aiming for chest to bar
Bass Reeves (No Pull Up Option) (AMRAP – Rounds and Reps)
15 minute AMRAP
1-2-3-4-5…
Wall Walk
3-6-9-12-15…
Pronated Bent Over Row (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Wall Walk
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Flow
On a 15:00 clock, complete as many rounds+reps as possible of:
1 Wall Walk
3 Bent Over Row
2 Wall Walk
6 Bent Over Row
3 Wall Walk
9 Bent Over Row
…etc. adding 1 rep to the wall walks and 3 reps to the bent over rows each round.
Scaling
15 minute AMRAP
1-2-3-4-5…
Pike Walk – Feet Elevated
3-6-9-12-15…
Pronated Bent Over Row (2×35/20 or Backpack)