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)
7:00 AMRAP
30 seconds Jumping Jacks
5 Inchworm to Push Up
10 Glute Bridges
10 Scap Push Ups
10 Step Back Lunges
5 Slow X Jump (no jump)
Athletes Notes
Jumping Jacks
Inchworm to Pushup
Glute Bridges
Scap Only Push Up
Step Back Lunge
X-Jumps No Jump
()
Successory (Checkmark)
4 sets
16-20 alt Weighted Diagonal Walking Lunge (2×50/35 or Backpack)
-rest 1:30 b/t sets-
Athletes Notes
Demo Videos
Dumbbell Diagonal Walking Lunge – hold dumbbells in back rack
Diagonal Backpack Walking Lunge
Workout Flow
16-20 alt Weighted Diagonal Walking Lunge
-rest 1:30-
16-20 alt Weighted Diagonal Walking Lunge
-rest 1:30-
16-20 alt Weighted Diagonal Walking Lunge
-rest 1:30-
16-20 alt Weighted Diagonal Walking Lunge
Scaling
Scale weight to 2×35/25 or as needed, or perform Bodyweight Diagonal Walking Lunge .
Frankenstein (4 Rounds for time)
4 sets
10 alt Renegade Row (50/35)
:60 Max Distance Farmer Carry (2×50/35)
-rest 1:30 b/t sets-
-OR-
4 sets
20 alt Plank Shoulder Taps
:30/arm Max Distance Backpack Suitcase Carry
-rest 1:30 b/t sets-
Athletes Notes
Demo Videos
Dumbbell Renegade Row
Double Dumbbell Farmer Carry
Plank Shoulder Taps
Backpack Suitcase Carry
Workout Flow
10 alt Renegade Row
:60 Max Distance Farmer Carry
-rest 1:30-
10 alt Renegade Row
:60 Max Distance Farmer Carry
-rest 1:30-
10 alt Renegade Row
:60 Max Distance Farmer Carry
-rest 1:30-
10 alt Renegade Row
:60 Max Distance Farmer Carry
Scaling
Scale weights to 35/20 or as needed.