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)
5:00 AMRAP
10 Air Squats
10 Sumo Squats
10 Glute Bridge
5 Plank to Pike Walkout
10 Hamstring Stretch
Athletes Notes
Air Squats
Sumo Air Squat
Glute Bridges
Plank to Pike
Standing Hamstring Stretch
()
Mountaineer (Time)
For Time
40-30-20-10
Single Arm Box Step Over (1×50/35 or Backpack) or Bodyweight Box Step Over
-200ft/arm Suitcase Carry after each set (1×50/35 or Backpack)
Athletes Notes
Demo Videos
Single Dumbbell Box Step Overs
Box Step Over
Single Dumbbell Farmers Carry (aka Suitcase Carry)
Backpack Suitcase Carry
Workout Flow
As quickly as possible, complete:
40 Box Step Over
200ft Suitcase Carry – left arm
200ft Suitcase Carry – right arm
30 Box Step Over
200ft Suitcase Carry – left arm
200ft Suitcase Carry – right arm
20 Box Step Over
200ft Suitcase Carry – left arm
200ft Suitcase Carry – right arm
10 Box Step Over
200ft Suitcase Carry – left arm
200ft Suitcase Carry – right arm
Scaling
Scale DB weight to 35/20