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
20ft Left Arm Farmers Carry
20ft Right Arm Farmers Carry
10 Scap Only Push Ups
5 Knee Push Ups
*use a dumbbell or backpack for the carries.
Athletes Notes
High Knees
Single Dumbbell Farmers Carry – aka Suitcase Carry
Backpack Suitcase Carry
Scap Only Push Up
Knee Push Up
()
Confetti and Fireworks (Time)
5 Rounds for Time
100m Dumbbell Farmer Carry (2×50/35) or Backpack Suitcase Carry (switch as desired)
20 Hand Release Push Ups
Athletes Notes
Demo Videos
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry
Hand Release Push Up
Flow
100m Farmer Carry
20 Hand Release Push Ups
100m Farmer Carry
20 Hand Release Push Ups
100m Farmer Carry
20 Hand Release Push Ups
100m Farmer Carry
20 Hand Release Push Ups
100m Farmer Carry
20 Hand Release Push Ups
Scaling
5 Rounds for Time
100m Dumbbell Farmer Carry (2×35/20) or Backpack Suitcase Carry (switch as desired)
20 Elevated Push Ups on a box or bench