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)
3 rounds
10 supinated Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)
5 Crush Grip Push Press
5 Inchworm to Upward and Downward Dog
Athletes Notes
Banded Pull Aparts – Palms Up
Bodyweight Renegade Row
Crush Grip Object Push Press
Inchworm to Upward and Downward Dog
Iron Infantry (4 Rounds for time)
4 sets
5 Split Jerk (2×50/35 or Backpack)
-rest :30-
10/arm 3 Point Supinated Row (50/35 or Backpack)
-rest :30-
20 alt Plank Walk Ups
-rest 3:00 b/t sets-
Athletes Notes
Demo Videos
Double Dumbbell Split Jerks
Backpack Push Jerk – split jerk position
3 Point Dumbbell Supinated Row
3 Point Backpack Supinated Row
Plank Walk Ups
Flow
5 Split Jerk
-rest :30-
10 3-Point Supinated Row (left arm)
10 3-Point Supinated Row (right arm)
-rest :30-
20 alternating Plank Walk Ups
-rest 3:00-
5 Split Jerk
-rest :30-
10 3-Point Supinated Row (left arm)
10 3-Point Supinated Row (right arm)
-rest :30-
20 alternating Plank Walk Ups
-rest 3:00-
5 Split Jerk
-rest :30-
10 3-Point Supinated Row (left arm)
10 3-Point Supinated Row (right arm)
-rest :30-
20 alternating Plank Walk Ups
-rest 3:00-
5 Split Jerk
-rest :30-
10 3-Point Supinated Row (left arm)
10 3-Point Supinated Row (right arm)
-rest :30-
20 alternating Plank Walk Ups
Scaling
4 sets
5 Split Jerk or Push Jerk (2×35/20 or Backpack)
-rest :30-
10/arm 3 Point Supinated Row (35/20 or Backpack)
-rest :30-
20 alt Plank Shoulder Taps
-rest 3:00 b/t sets-