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 (Checkmark)
AMRAP 5:00
5 Glute Bridges
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
2 Single Arm Bent Over Row (each side) OR 5 Scap Pull Up
20 Single Unders or Line Hops
Athletes Notes
Box Step Up
Glute Bridges
Banded Strict Press
Crush Grip Dumbbell Strict Press
Dumbbell Single Arm Bent Over Row
Scap Pull Up
Single Unders
Line Hops
Eagle’s Cry (Time)
Dumbbell Version:
For Time
300 Double Unders
60 Single Arm Dumbbell Thrusters (50/35) – switch arms as desired
30 Strict Pull Ups (or 30 Pause Bent Over Rows)
Backpack Version:
For Time
300 Penguin Hops
60 Backpack Thrusters
30 Pause Backpack Bent Over Rows
*If doing rows: pause for 3 sec at the top of each rep
Athletes Notes
Demo Videos
Double Under
Single Dumbbell Thruster
Strict Pull Ups
Double Dumbbell Bent Over Row
Penguin Hops
Backpack Thruster
Backpack Bent Over Row
Flow
As quickly as possible, complete
300 Double Unders
60 Single Arm Thrusters
30 Strict Pull Ups
Scaling
Dumbbell Version:
For Time
300 Single Unders or Forward and Backward Line Hops
60 Single Arm Dumbbell Thrusters (35/20) – switch arms as desired
30 Banded Strict Pull Ups (or 30 Pause Bent Over Rows)