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
10 Arm Circles
5 Scap Pull Ups OR 10 Banded Pull Aparts
3 Inchworm to Downward Dog
3 Hang Snatch (single DB or backpack – lighter if available)
Athletes Notes
Big Arm Circles
Scap Pull Up
Banded Pull Aparts
Inchworm to Downward Dog
Single Dumbbell Hang Snatch
We Stand for Freedom (AMRAP – Rounds and Reps)
“Nate at Home”
20 minute AMRAP
2 Strict Chest to Bar Pull Ups
4 Strict Handstand Push Ups or 6 Yoga Push Ups
8 alt Hang Snatch (50/35 or Backpack)
No Pull Up Option:
4 Bent Over Row with 3 sec pause at chest (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Strict Chest to Bar Pull Ups
Double Dumbbell Bent Over Row with pause
Strict Handstand Push Up
Yoga Push Up
Single Dumbbell Hang Snatch
Single Arm Backpack Snatch
Flow
On a 20:00 clock, complete as many rounds+reps as possible of:
2 Strict C2B Pull Ups
4 Strict HSPU
8 alt Hang Snatch
Scaling
20 minute AMRAP
4 Bent Over Row with 3 sec pause at chest (2×35/20 or Backpack)
4 Pike Handstand Push Ups or Yoga Push Ups
8 alt Hang Snatch (35/20 or Backpack)