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 (No Measure)
2-3 Rounds
:30 High Knees
5 World’s Greatest Stretch
:15 Lateral Hops
10 Air Squat to Calf Raise
3 Downward Dog to Upward Dog
Athletes Notes
High Knees
World’s Greatest Stretch
Line Hops
Squat to Calf Raise
Downward Dog to Upward Dog Transition
()
Ironclad (3 Rounds for time)
3 sets
2 Rounds
10 Burpee Deadlift*
10 Box Step Over*
200ft Farmer Carry*
-rest 2:00 between sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
-rest 2:00-
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
-rest 2:00-
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
10 Burpee Deadlift
10 Box Step Over
200ft Farmer Carry
Demo videos
Dumbbell Burpee Deadlifts
Burpee Backpack Deadlift
Double Dumbbell Box Step Overs
Shoulder Rack Backpack Box Step Over
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry
Scaling
3 sets
2 Rounds
10 Burpee Deadlift*
10 Box Step Up*
200ft Farmer Carry*
-rest 2:00 between sets-
*Dumbbell (2×35/20) or Backpack