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)
2-3 rounds
5 Bootstrappers
10 Calf Raises
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
-straight into-
2-3 rounds
5 Knee Push Ups
5 Scap Pull Ups
20 Single Unders or Line Hops
Athletes Notes
Bootstrappers
Calf Raises
Big Arm Circles
Knee Push Ups
Scap Pull Ups
Single Unders
Line Hops
The Big Green (8 Rounds for reps)
8:00 EMOM
Min 1: 50 Double Unders (or Penguin Hops)
Min 2: Max Strict Pull Ups (or Bent Over Rows)
-rest 4:00-
8:00 EMOM
Min 1: 50 Double Unders (or Penguin Hops)
Min 2: Max Hand Release Push Ups
Athletes Notes
Demo Videos
Double Under
Penguin Hops
Strict Pull Ups
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Hand Release Push Ups
Flow
0:00-1:00: 50 Double Unders
1:00-2:00: Max Strict Pull Ups
2:00-3:00: 50 Double Unders
3:00-4:00: Max Strict Pull Ups
4:00-5:00: 50 Double Unders
5:00-6:00: Max Strict Pull Ups
6:00-7:00: 50 Double Unders
7:00-8:00: Max Strict Pull Ups
8:00-12:00: Rest
12:00-13:00: 50 Double Unders
13:00-14:00: Max Hand Release Push Ups
14:00-15:00: 50 Double Unders
15:00-16:00: Max Hand Release Push Ups
16:00-17:00: 50 Double Unders
17:00-18:00: Max Hand Release Push Ups
18:00-19:00: 50 Double Unders
19:00-20:00: Max Hand Release Push Ups
Scaling
8:00 EMOM
Min 1: 50 Single Unders or Line Hops (or 30 Double Unders)
Min 2: Max Banded Strict Pull Ups (or Bent Over Rows – 2×35/20 or Backpack)
-rest 4:00-
8:00 EMOM
Min 1: 50 Single Unders or Line Hops (or 30 Double Unders)
Min 2: Max Elevated Push Up