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)
3 Rounds
:20-:30 Single Arm Farmers Carry (each side)
10 Arm Circles
5 Inchworm to Push Up
Athletes Notes
Single Arm Kettlebell Farmer Carries – with backpack or dumbbell
Big Arm Circles
Inchworm to Pushup
()
Bumble (4 Rounds for distance)
AMRAP 2:30
10 Wall Walks
Max distance Dumbbell Farmer Carry (2×50/35) or Backpack Suitcase Carry
-rest 2:30-
AMRAP 2:30
8 Wall Walks
Max distance Dumbbell Farmer Carry (2×50/35) or Backpack Suitcase Carry
-rest 2:30-
AMRAP 2:30
6 Wall Walks
Max distance Dumbbell Farmer Carry (2×50/35) or Backpack Suitcase Carry
-rest 2:30-
AMRAP 2:30
4 Wall Walks
Max distance Dumbbell Farmer Carry (2×50/35) or Backpack Suitcase Carry
Athletes Notes
Demo Videos
Wall Walk
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry – switch arms as needed
Workout Flow
0:00-2:30
10 Wall Walks
In the time remaining: max distance Farmer Carry
2:30-5:00
Rest
5:00-7:30
8 Wall Walks
In the time remaining: max distance Farmer Carry
7:30-10:00
Rest
10:00-12:30
6 Wall Walks
In the time remaining: max distance Farmer Carry
12:30-15:00
Rest
15:00-17:30
4 Wall Walks
In the time remaining: max distance Farmer Carry
Scaling
AMRAP 2:30
10 Pike Walk – Feet Elevated
Max distance Dumbbell Farmer Carry (2×35/20) or Backpack Suitcase Carry
-rest 2:30-
AMRAP 2:30
8 Pike Walks
Max distance Dumbbell Farmer Carry (2×35/20) or Backpack Suitcase Carry
-rest 2:30-
AMRAP 2:30
6 Pike Walks
Max distance Dumbbell Farmer Carry (2×35/20) or Backpack Suitcase Carry
-rest 2:30-
AMRAP 2:30
4 Pike Walks
Max distance Dumbbell Farmer Carry (2×35/20) or Backpack Suitcase Carry