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
:30 Arm Circles
5 Inchworms
10 Up Downs (aka No Push Up Burpee)
25ft Single Arm Suitcase Carry
:30 Jog
Athletes Notes
Big Arm Circles
Inchworm to Push Up
No Push Up Burpee
Single Dumbbell Farmers Carry – aka Suitcase Carry
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Hayden Butte (Time)
For Time
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Burpees
*50ft Dumbbell Farmer Carry (2×50/35) or Backpack Suitcase Carry after each set
Athletes Notes
Demo Videos
Burpee
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry – switch arms each time
Flow
10 Burpees – 50ft Carry
9 Burpees – 50ft Carry
8 Burpees – 50ft Carry
7 Burpees – 50ft Carry
6 Burpees – 50ft Carry
5 Burpees – 50ft Carry
4 Burpees – 50ft Carry
3 Burpees – 50ft Carry
2 Burpees – 50ft Carry
1 Burpee – 50ft Carry
2 Burpees – 50ft Carry
3 Burpees – 50ft Carry
4 Burpees – 50ft Carry
5 Burpees – 50ft Carry
6 Burpees – 50ft Carry
7 Burpees – 50ft Carry
8 Burpees – 50ft Carry
9 Burpees – 50ft Carry
10 Burpees – 50ft Carry
Scaling
For Time
9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9
Burpees
*50ft Dumbbell Farmer Carry (2×35/20) or Backpack Suitcase Carry after each set