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
3 Around the Worlds (each direction)
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
3 Single Arm Hang Muscle Clean (each side) – can use a lighter DB/object if available
5 Chair/Bench Dips
Athletes Notes
PVC Around the Worlds – can also use band
Banded Strict Press
Crush Grip Dumbbell Strict Press
Single Arm Hang Muscle Clean
Chair Dip
It’s Called Reading (12 Rounds for reps)
Dumbbell Version:
4 sets
Max (-1) Seated Dumbbell Arnold Press (2×50/35)
-rest :30-
Max (-1) Hang Dumbbell Muscle Clean (2×50/35)
-rest :30-
Max (-1) Crush Grip Dumbbell Skull Crusher (50/35)
-rest 3:00 b/t sets-
Backpack Version:
4 sets
Max (-1) Seated Backpack Press
-rest :30-
Max (-1) Hang Backpack Muscle Clean
-rest :30-
Max (-1) Diamond Push Up
-rest 3:00 b/t sets-
Athletes Notes
Scoring Note
Scores 1-3 are your reps from set 1 (press – clean – skull crusher)
Scores 4-6 are your reps from set 2 (press – clean – skull crusher)
Scores 7-9 are your reps from set 3 (press – clean – skull crusher)
Scores 10-12 are your reps from set 4 (press – clean – skull crusher)
Demo Videos
Seated Arnold Press
Dumbbell Hang Muscle Clean
Crush Grip Dumbbell Skull Crusher
Backpack Strict Press from seated position
Backpack Hang Power Cleans – perform as muscle clean (no redip)
Diamond Push Up
Flow
Max set Seated Dumbbell Arnold Press (leave 1 rep in the tank)
-rest :30-
Max set Hang Dumbbell Muscle Clean (leave 1 rep in the tank)
-rest :30-
Max set Crush Grip Dumbbell Skull Crusher (leave 1 rep in the tank)
-rest 3:00-
Max set Seated Dumbbell Arnold Press (leave 1 rep in the tank)
-rest :30-
Max set Hang Dumbbell Muscle Clean (leave 1 rep in the tank)
-rest :30-
Max set Crush Grip Dumbbell Skull Crusher (leave 1 rep in the tank)
-rest 3:00-
Max set Seated Dumbbell Arnold Press (leave 1 rep in the tank)
-rest :30-
Max set Hang Dumbbell Muscle Clean (leave 1 rep in the tank)
-rest :30-
Max set Crush Grip Dumbbell Skull Crusher (leave 1 rep in the tank)
-rest 3:00-
Max set Seated Dumbbell Arnold Press (leave 1 rep in the tank)
-rest :30-
Max set Hang Dumbbell Muscle Clean (leave 1 rep in the tank)
-rest :30-
Max set Crush Grip Dumbbell Skull Crusher (leave 1 rep in the tank)
Scaling
Lower weight to 2×35/20 or as needed.