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)
2-3 Rounds
:15 High Knees
15ft Left Arm Farmers Carry
15ft Right Arm Farmers Carry
15ft Left Arm Overhead Carry
15ft Right Arm Overhead Carry
15 Line Hops
*use a dumbbell or backpack for the carries.
Athletes Notes
High Knees
Single Dumbbell Farmers Carry – aka Suitcase Carry
Backpack Suitcase Carry
Single Arm Dumbbell Overhead Carry
Line Hops
()
Light of the World (Time)
For Time
100m Single Arm Overhead Carry (50/35 or Backpack)
100 Double Unders or Penguin Hops
100m Single Arm Suitcase Carry (50/35 or Backpack)
100 Double Unders or Penguin Hops
100m Mixed Carry (2×50/35) or Backpack Bear Hug Carry
100 Double Unders or Penguin Hops
*switch sides as desired on each carry
Athletes Notes
Demo Videos
Single Arm Dumbbell Overhead Carry
Single Arm Overhead Backpack Walking Lunge – just walk, no lunging
Single Dumbbell Farmers Carry – aka Suitcase Carry
Backpack Suitcase Carry
Double Dumbbell Walk – One Overhead & One Farmer Carry
Sandbag Bear Hug Carry with backpack
can also do Mixed Hold Backpack Carry if two backpacks are available
Double Under
Penguin Hops
Flow
As quickly as possible, complete:
100m Single Arm Overhead Carry
100 Double Unders
100m Single Arm Suitcase Carry
100 Double Unders
100m Mixed Carry
100 Double Unders
Scaling
For Time
100m Single Arm Overhead Carry (35/20 or Backpack)
100 Single Unders or Line Hops
100m Single Arm Suitcase Carry (35/20 or Backpack)
100 Single Unders or Line Hops
100m Mixed Carry (2×35/20) or Backpack Bear Hug Carry
100 Single Unders or Line Hops
*switch sides as desired on each carry
*if overhead carry is not a possibility, substitute Single Dumbbell Front Rack Carry