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)
AMRAP 5:00
:15 High Knees
:30 Arm Circles
20ft Left Arm Overhead Carry
20ft Right Arm Suitcase Carry
50m Run or :20 Jumping Jacks
20ft Right Arm Overhead Carry
20ft Left Arm Suitcase Carry
*use a dumbbell or backpack for the carries.
Athletes Notes
High Knees
Big Arm Circles
Jumping Jacks
Single Dumbbell Farmers Carry – aka Suitcase Carry
Single Arm Dumbbell Overhead Carry
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Corn Pudding (AMRAP – Rounds and Reps)
20 minute AMRAP
200m Run or 1:00 Skater Side Jumps
100ft Left Arm Overhead Carry*
100ft Right Arm Suitcase Carry*
200m Run or 1:00 Jumping Jacks
100ft Right Arm Overhead Carry*
100ft Left Arm Suitcase Carry*
*Dumbbell (50/35) or Backpack
Athletes Notes
Scoring Note
Score every 10m Run and 10ft Carry as 1 rep each.
One full round with running = 80 reps.
Demo Videos
Skater Side Jumps
Jumping Jacks
Single Arm Dumbbell Overhead Carry
Single Dumbbell Farmers Carry – aka suitcase carry
Backpack Overhead Carry
Backpack Suitcase Carry
Workout Flow
On a 20:00 clock, complete as many rounds+reps as possible of:
200m Run
100ft Left Arm Overhead Carry
100ft Right Arm Suitcase Carry
200m Run
100ft Right Arm Overhead Carry
100ft Left Arm Suitcase Carry
Scaling
Lower weight to 35/20 or as needed.