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
()
Warm Up (Checkmark)
AMRAP 5:00
3 Around the Worlds (each direction)
3 Single Arm Hang Muscle Clean (each side) – can use a lighter DB/object if available
3 Crush Grip Strict Press (single DB or backpack)
5 Crush Grip Bent Over Row (single DB or backpack)
5 Chair/Bench Dips
Athletes Notes
PVC Around the Worlds – can also use band
Single Arm Hang Muscle Clean
Crush Grip Dumbbell Strict Press
Crush Grip Dumbbell Bent Over Row
Chair Dip
Strength Complex (5 Rounds for time ↓ shorter is better)
5 Sets (new set every 3:00)
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
*2×50/35 or Backpack
Athletes Notes
Demo Videos
Dumbbell Hang Muscle Clean to Press
Backpack Hang Cleans to Backpack Strict Press
Double Dumbbell Supinated Bent Over Row
Supinated Backpack Bent Over Row
Flow
At 0:00
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
At 3:00
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
At 6:00
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
At 9:00
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
At 12:00
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
Scaling
Lower weight to 2×35/20 or as needed.
Purple Mountains’ Majesty (AMRAP – Reps)
Pump Sesh Finisher
5 minute AMRAP
10 French Press (50/35 or Backpack)
10 Crush Grip Curl (50/35 or Backpack)
Athletes Notes
Demo Videos
Dumbbell French Press
Backpack French Press
Crush Grip Dumbbell Bicep Curl
Crush Grip Backpack Curls
Flow
On a 5:00 clock, accumulate as many rounds+reps as possible of:
10 French Press
10 Crush Grip Curl
Scaling
Lower weight to 35/20 or as needed.