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)
4:00 AMRAP
5 Scap Pull Ups OR 10 Banded Pull Aparts
5 Crush Grip Bent Over Row
5 Scap Push Ups
5 Knee Push Ups
Athletes Notes
Scap Pull Up
Banded Pull Aparts
Crush Grip Dumbbell Bent Over Row
Scap Only Push Up
Knee Push Up
Fat Guy in a Little Coat (Time ↓ Shorter is Better)
Dumbbell Version:
5 Rounds for Time
20 unbroken Dumbbell Bench Press (2×50/35)
20 unbroken Dumbbell Bent Over Row (2×50/35)
Backpack Version:
5 Rounds for Time
20 unbroken Push Ups
20 unbroken Backpack Bent Over Rows
Athletes Notes
Demo Videos
Dumbbell Bench Press
Double Dumbbell Bent Over Row
Push Ups
Backpack Bent Over Row
Flow
As quickly as possible, complete:
20 unbroken Bench Press
20 unbroken Bent Over Row
20 unbroken Bench Press
20 unbroken Bent Over Row
20 unbroken Bench Press
20 unbroken Bent Over Row
20 unbroken Bench Press
20 unbroken Bent Over Row
20 unbroken Bench Press
20 unbroken Bent Over Row
*Rest as needed between movements to keep sets unbroken!
Scaling
Dumbbell Version:
5 Rounds for Time
15 unbroken Dumbbell Bench Press (2×35/20)
15 unbroken Dumbbell Bent Over Row (2×35/20)
Backpack Version:
5 Rounds for Time
15 unbroken Push Ups or Knee Push Up
15 unbroken Backpack Bent Over Rows