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)
3 Rounds
5 Bodyweight Renegade Rows (each side)
5 Crush Grip Push Press
5 Inchworm to Upward and Downward Dog
Athletes Notes
Bodyweight Renegade Row
Crush Grip Object Push Press
Inchworm to Upward and Downward Dog
That would be great. (8 Rounds for reps)
**Part A**
Max set Strict Press
-rest 3:00-
Max set Push Press
-rest 3:00-
Max set Push Jerk
-rest 3:00-
Max set Split Jerk
*2×50/35 or Backpack
**Part B**
Max set French Press
-rest 1:30-
Max set Goblet Curl
-rest 1:30-
Max set Crush Grip Skull Crusher
-rest 1:30-
Max set Crush Grip DB Hammer Curl or Backpack Goblet Curl
*50/35 or Backpack
Athletes Notes
Demo Videos
Dumbbell Strict Press
Dumbbell Push Press
Dumbbell Push Jerk
Dumbbell Split Jerk
Backpack Strict Press
Backpack Push Press
Backpack Push Jerk
Backpack Split Jerk
Dumbbell French Press
Dumbbell Goblet Curls
Crush Grip Dumbbell Skull Crusher
Single Dumbbell Double Head Curl
Backpack French Press
Backpack Goblet Curl
Backpack Crush Grip Skull Crusher
Flow
Perform one set of max unbroken Strict Press
-rest 3:00-
Perform one set of max unbroken Push Press
-rest 3:00-
Perform one set of max unbroken Push Jerk
-rest 3:00-
Perform one set of max unbroken Split Jerk
-rest 3:00-
Perform one set of max unbroken French Press
-rest 3:00-
Perform one set of max unbroken Goblet Curl
-rest 3:00-
Perform one set of max unbroken Crush Grip Skull Crusher
-rest 3:00-
Perform one set of max unbroken Crush Grip Hammer Curl
Scaling
Lower weight to 2×35/20 or as needed.