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
1:00 Jog
10 Step Back Lunges
15m Single Arm Farmers Carry (moderate)
Athletes Notes
Step Back Lunges
Single Dumbbell Farmers Carry – aka Suitcase Carry
()
PB&J (Time)
For Time
800m Run
+
3 Rounds
50m Bodyweight Walking Lunge
50m Dumbbell Farmer Carry (2×50/35) or Backpack Suitcase Carry (switch arms at 25m)
+
800m Run
*Substitute for 800m Run = 2 rounds of 1:00 High Knees + 1:00 Jumping Jacks
Athletes Notes
Demo Videos
Bodyweight Walking Lunge
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry
Flow
800m Run
50m Walking Lunge
50m Farmer Carry
50m Walking Lunge
50m Farmer Carry
50m Walking Lunge
50m Farmer Carry
800m Run
Scaling
For Time
600m Run
+
3 Rounds
50m Bodyweight Walking Lunge
50m Dumbbell Farmer Carry (2×35/20) or Backpack Suitcase Carry (switch arms at 25m)
+
600m Run