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 4:00
10 Bodyweight Step Back Lunges (5 each side)
3 Inchworm to Upward Dog and Downward Dog
5 Crush Grip Upright Row or Backpack Sumo Deadlift High Pull
10 Air Squats
Athletes Notes
Step Back Lunge
Inchworm to Upward Dog and Downward Dog
Crush Grip Dumbbell Upright Row
Backpack Sumo Deadlift High Pull
Air Squats
Estadio Azteca (4 Rounds for time ↓ shorter is better)
Dumbbell Version:
4 sets
6 Squat Clean (2×50/35)
6/arm Single Arm Renegade Row (50/35)
12 alt Front Rack Walking Lunge steps (2×50/35)
-rest 3:00 b/t sets-
Backpack Version:
4 sets
6 Backpack Squat Clean
8/arm Single Arm Backpack Row
12 alt Backpack Goblet Lunge steps
-rest 3:00 b/t sets-
Athletes Notes
Demo Videos
Dumbbell Squat Cleans
Dumbbell Single Arm Renegade Row
Double Dumbbell Front Rack Walking Lunge
Backpack Squat Clean and Jerk – no jerk
Single Arm Bent Over Backpack Row
Backpack Goblet Walking Lunge
Flow
6 Squat Clean
6 Renegade Row (left arm)
6 Renegade Row (right arm)
12 alt Front Rack Walking Lunge steps
-rest 3:00-
6 Squat Clean
6 Renegade Row (left arm)
6 Renegade Row (right arm)
12 alt Front Rack Walking Lunge steps
-rest 3:00-
6 Squat Clean
6 Renegade Row (left arm)
6 Renegade Row (right arm)
12 alt Front Rack Walking Lunge steps
-rest 3:00-
6 Squat Clean
6 Renegade Row (left arm)
6 Renegade Row (right arm)
12 alt Front Rack Walking Lunge steps
Scaling
Lower weight to 35/20 or as needed.