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)
2-3 Rounds
5 Scap Pull Ups OR 10 Banded Pull Aparts
5 Banded Upright Row (per arm)
5 Scap Push Ups
5 Knee Push Ups
3 No Push Up Burpees
Athletes Notes
Scap Pull Up
Banded Pull Aparts
Banded Upright Rows
Scap Only Push Up
Knee Push Up
No Push Up Burpee
I Can’t Get No Satisfaction (Time)
For Time
30 Hand Release Push Up
15 Strict Pull Ups
45 Push Up
15 Strict Pull Ups
60 Burpee
15 Strict Pull Ups
75 No Push Up Burpee
*No Pull Up option: sub 30 Bent Over Row (2×50/35 or Backpack) for each set of pull ups
Athletes Notes
Demo Videos
Hand Release Push Ups
Push Ups
Burpee
No Push Up Burpee
Strict Pull Ups
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Flow
As quickly as possible, complete:
30 Hand Release Push Up
15 Strict Pull Ups
45 Push Up
15 Strict Pull Ups
60 Burpee
15 Strict Pull Ups
75 No Push Up Burpee
Scaling
For Time
20 Hand Release Push Up
30 Bent Over Row (2×35/20 or Backpack) OR 15 Banded Strict Pull Ups
30 Push Up
30 Bent Over Row (2×35/20 or Backpack) OR 15 Banded Strict Pull Ups
40 Burpee
30 Bent Over Row (2×35/20 or Backpack) OR 15 Banded Strict Pull Ups
50 No Push Up Burpee