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 Air Squats
5 Scap Pull Ups OR 10 Banded Pull Aparts
10 Russian Swings
5 Scap Push Ups
5 Knee Push Ups
Athletes Notes
Air Squats
Scap Pull Up
Banded Pull Aparts
Single Dumbbell Russian Swing
Scap Only Push Up
Knee Push Up
Championship Point (2 Rounds for time ↓ shorter is better)
For Time
21-15-9
Thruster (2×50/35 or Backpack)
Strict Pull Up or Bent Over Row
-rest 3:00-
For Time
27-21-15
Power Clean (2×50/35 or Backpack)
Hand Release Push Up
Athletes Notes
Demo Videos
Dumbbell Thruster
Backpack Thruster
Strict Pull Ups
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Dumbbell Power Clean
Backpack Power Clean and Jerk – no jerk
Hand Release Push Ups
Flow
21 Thrusters
21 Strict Pull Ups
15 Thrusters
15 Strict Pull Ups
9 Thrusters
9 Strict Pull Ups
-rest 3:00-
27 Power Cleans
27 Hand Release Push Ups
21 Power Cleans
21 Hand Release Push Ups
15 Power Cleans
15 Hand Release Push Ups
Scaling
For Time
21-15-9
Thruster (2×35/20 or Backpack)
Banded Strict Pull Ups or Bent Over Row
-rest 3:00-
For Time
27-21-15
Power Clean (2×35/20 or Backpack)
Hand Release Push Up (can do from knees)