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 Scap Pull Ups OR 10 Banded Pull Aparts
5 Banded Upright Row (per arm)
5 Scap Push Ups
5 Knee Push Ups
Athletes Notes
Scap Pull Up
Banded Pull Aparts
Banded Upright Rows
Scap Only Push Up
Knee Push Up
Gillette Stadium (Time ↓ Shorter is Better)
Pull Up Option:
For Time
10-8-6-4-2
Close Grip Chest to Bar Chin Up
20-16-12-8-4
Feet Elevated Narrow Push Up
No Pull Up Option:
For Time
20-16-12-8-4
Bent Over Supinated Row (2×50/35 or Backpack)
Feet Elevated Narrow Push Up
Athletes Notes
Demo Videos
Chest to Bar Chin Ups with hands slightly closer than normal
Feet Elevated Push Up with hands slightly closer than normal
Double Dumbbell Supinated Bent Over Row
Supinated Backpack Bent Over Row
Flow
As quickly as possible, complete
10 Close Grip Chest to Bar Chin Up
20 Feet Elevated Narrow Push Up
8 Close Grip Chest to Bar Chin Up
16 Feet Elevated Narrow Push Up
6 Close Grip Chest to Bar Chin Up
12 Feet Elevated Narrow Push Up
4 Close Grip Chest to Bar Chin Up
8 Feet Elevated Narrow Push Up
2 Close Grip Chest to Bar Chin Up
4 Feet Elevated Narrow Push Up
Scaling
Pull Up Option:
For Time
10-8-6-4-2
Close Grip Chin Ups or Close Grip Banded Chin Up
20-16-12-8-4
Narrow Push Ups – can do from knees if needed
No Pull Up Option:
For Time
20-16-12-8-4
Bent Over Supinated Row (2×35/20 or Backpack)
Narrow Push Up
Accessory Work (Checkmark)
Dumbbell Version:
3 sets
8 (each way) 3-Way Shoulder Raise (2×35/20 OR RPE 8)
-rest 2:00 between sets-
Backpack Version:
3 sets
10-12/arm Single Arm Backpack Front Raises
10-12/arm Single Arm Backpack Lateral Raises
-rest 2:00 between sets-
Athletes Notes
Demo Videos
3 Way Shoulder Raise
Single Arm Backpack Front Raise
Single Arm Backpack Lateral Raises
Flow
8 reps of 3-Way Shoulder Raise
-rest 2:00-
8 reps of 3-Way Shoulder Raise
-rest 2:00-
8 reps of 3-Way Shoulder Raise
Scaling
Lower weight as needed.