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)
3 Rounds
10 Supinated Banded Pull Aparts OR 5 Crush Grip Bent Over Rows
5 Crush Grip Push Press
5 Push Ups or Knee Push Ups
10 Hollow Rocks
Athletes Notes
Banded Pull Aparts – Palms Up
Crush Grip Dumbbell Bent Over Row
Crush Grip Object Push Press
Push Ups
Knee Push Up
Hollow Rocks
Upper Body Strength (Checkmark)
3 sets
10 reps of 1 Curl to 2 Press
-rest 2:00 between sets-
*Dumbbells (2×50/35) or Backpack
Athletes Notes
Demo Videos
Seated Double Dumbbell Curl to Press – done standing
Crush Grip Backpack Curls
Backpack Strict Press
Flow
Each rep is 1 curl straight into 2 strict press. Repeat this complex 10 times for each set.
Scaling
Lower weight to 2×35/20 or as needed.
Ice Cold Lemonade (Time)
For Time
50 Bench Dips
100 alt Russian Twists
50 Bench Dips
100 alt Flutter Kicks
Athletes Notes
Demo Videos
Chair Dip on box, bench, or chair
Russian Twists
Flutter Kicks
Flow
As quickly as possible, complete
50 Bench Dips
100 alt Russian Twists
50 Bench Dips
100 alt Flutter Kicks
Scaling
For Time
40 Bench Dips
80 alt Russian Twists (feet on floor if needed)
40 Bench Dips
80 alt Flutter Kicks