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
5 Inchworms
Athletes Notes
Big Arm Circles
Scap Pull Up
Banded Pull Aparts
Inchworm to Pushup
Pimm’s Cup (AMRAP – Rounds and Reps)
18 minute AMRAP
6 Strict Chin Up
9 Dumbbell Push Ups (2×50/35)
12 Bent Over Supinated Row (2×50/35)
15 Bench Dips on box or chair
No Pull Up Option:
18 minute AMRAP
6 Bent Over Elbow Out Row (2×50/35 or Backpack)
9 Push Ups
12 Bent Over Supinated Row (2×50/35 or Backpack)
15 Bench Dips
*ALL movements must be done unbroken!
Athletes Notes
Demo Videos
Chin Ups
Dumbbell Push Ups
Double Dumbbell Supinated Bent Over Row
Chair Dip
Elbow Out Dumbbell Row
Backpack Bent Over Row – elbows out
Push Ups
Flow
On an 18:00 clock, complete as many rounds and reps as possible of:
6 Unbroken Strict Chin Up
9 Unbroken Dumbbell Push Ups
12 Unbroken Bent Over Supinated Row
15 Unbroken Bench Dips
Scaling
18 minute AMRAP
6 Bent Over Elbow Out Row (2×35/20 or Backpack)
6 Push Ups
9 Bent Over Supinated Row (2×35/20 or Backpack)
12 Bench Dips
*ALL movements must be done unbroken!