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 Rounds
15 High Knees
15 Butt Kicks
1:00 Jog
2 Rounds
5 Crush Grip Bent Over Row
5 Scap Push Ups
5 Knee Push Ups
Athletes Notes
High Knees
Butt Kicks
Crush Grip Dumbbell Bent Over Row
Scap Only Push Up
Knee Push Up
Sweet Land of Liberty (Time)
Dumbbell Version:
For Time
1 Mile Run
50 Push Up Renegade Row (2×50/35)
Backpack Version:
For Time
1 Mile Run
25 Backpack Bent Over Row
50 Push Ups
25 Backpack Bent Over Row
50 Push Ups
No Run option:
sub 4 rounds of (1:00 High Knees + 1:00 Jumping Jacks)
Athletes Notes
Demo Videos
Dumbbell Renegade Row – Push Up + L + Push Up + R
—note: each rep consists of (1 Push Up + 1 Row left arm + 1 Push Up + 1 Row right arm)
Backpack Bent Over Row
Push Ups
High Knees
Jumping Jacks
Flow
As quickly as possible, complete
1 Mile Run
50 Push Up Renegade Row
—note: each rep consists of (1 Push Up + 1 Row left arm + 1 Push Up + 1 Row right arm)
Scaling
Dumbbell Version:
For Time
1200m Run
50 Push Up Renegade Row (2×35/20) – can perform from knees
Backpack Version:
For Time
1200m Run
25 Backpack Bent Over Row
50 Knee Push Up
25 Backpack Bent Over Row
50 Knee Push Up
No Run option:
sub 3 rounds of (1:00 High Knees + 1:00 Jumping Jacks)