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
10 Push Ups
15ft single arm Suitcase Carry (per arm)
15ft single arm Overhead Carry (per arm)
15 Air Squats
*use a dumbbell or backpack for the carries.
Athletes Notes
Push Ups
Single Dumbbell Farmers (Suitcase) Carry
Backpack Suitcase Carry
Single Arm Dumbbell Overhead Carry
Backpack Overhead Carry – single arm
Air Squats
()
Levi’s Stadium (Time)
Dumbbell Version
8 Rounds for Time
*each full round MUST be unbroken!
8 Dumbbell Push Press (2×50/35)
50ft Dumbbell Farmer Carry (2×50/35)
8 Dumbbell Suitcase Squat (2×50/35)
-rest as needed b/t rounds to keep the complex unbroken-
——–
Backpack Version
8 Rounds for Time
*each full round MUST be unbroken!
8 Backpack Push Press
50ft Backpack Suitcase Carry (switch arms after 25ft)
8 Backpack Goblet Squat
-rest as needed b/t rounds to keep the complex unbroken-
Athletes Notes
Demo Videos
Dumbbell Push Press
Double Dumbbell Farmer’s Carry
Dumbbell Suitcase Squat
Backpack Push Press
Backpack Suitcase Carry
Backpack Goblet Squat
Flow
Unbroken: 8 Push Press + 50ft Farmer Carry + 8 Suitcase Squat
-rest as needed-
Unbroken: 8 Push Press + 50ft Farmer Carry + 8 Suitcase Squat
-rest as needed-
Unbroken: 8 Push Press + 50ft Farmer Carry + 8 Suitcase Squat
-rest as needed-
Unbroken: 8 Push Press + 50ft Farmer Carry + 8 Suitcase Squat
-rest as needed-
Unbroken: 8 Push Press + 50ft Farmer Carry + 8 Suitcase Squat
-rest as needed-
Unbroken: 8 Push Press + 50ft Farmer Carry + 8 Suitcase Squat
-rest as needed-
Unbroken: 8 Push Press + 50ft Farmer Carry + 8 Suitcase Squat
-rest as needed-
Unbroken: 8 Push Press + 50ft Farmer Carry + 8 Suitcase Squat
*score is total time to complete all 8 sets!
Scaling
Lower weight to 2×35/20 or as needed.