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
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Warm Up (No Measure)
3 Rounds
5 World’s Greatest Stretch (per side)
5 Single Leg Glute Bridges (per side)
5 Birddogs
20ft Left Arm Farmers Carry
20ft Right Arm Farmers Carry
Athletes Notes
World’s Greatest Stretch
Single Leg Banded Glute Bridge – no band
Birddog
Single Dumbbell Farmers Carry – aka Suitcase Carry
Strength (Checkmark)
Front Foot Elevated Split Squat (2×50/35 or Backpack Goblet)
8-12/leg w/ 3sec negative each rep
-rest 2:00 b/t sets-
Deficit Single Leg Hip Thrust (50/35 or Backpack)
8-12/leg w/ 3sec hold at the top
-rest 2:00 b/t sets-
Athletes Notes
Demo Videos
Dumbbell Front Foot Elevated Static Lunge (aka split squat)
-for backpack version, hold backpack in goblet position
Single Leg Dumbbell Hip Thrust
Single Leg Backpack Hip Thrust
Flow
8-12 Tempo Front Foot Elevated Split Squat – right leg forward
8-12 Tempo Front Foot Elevated Split Squat – left leg forward
-rest 2:00-
8-12 Tempo Front Foot Elevated Split Squat – right leg forward
8-12 Tempo Front Foot Elevated Split Squat – left leg forward
-rest 2:00-
8-12 Tempo Front Foot Elevated Split Squat – right leg forward
8-12 Tempo Front Foot Elevated Split Squat – left leg forward
-rest 2:00-
8-12 Deficit Single Leg Hip Thrust – right leg
8-12 Deficit Single Leg Hip Thrust – left leg
-rest 2:00-
8-12 Deficit Single Leg Hip Thrust – right leg
8-12 Deficit Single Leg Hip Thrust – left leg
-rest 2:00-
8-12 Deficit Single Leg Hip Thrust – right leg
8-12 Deficit Single Leg Hip Thrust – left leg
Scaling
Lower weight to 2×35/20 or as needed.
Bodyweight option:
Front Foot Elevated Bodyweight Split Squat
8-12/leg w/ 3sec negative each rep
-rest 2:00 b/t sets-
Deficit Single Leg Hip Thrusts – Bodyweight or Hip Thrust with Single Leg Lowering
8-12/leg w/ 3sec hold at the top
-rest 2:00 b/t sets-
Unicorse (Distance)
Dumbbell Option:
5:00 Max Distance Dumbbell Farmer Carry (2×50/35)
*every time you break, you must rest in a dumbbell plank. The DBs do not leave your hands.
Backpack Option:
5:00 Max Distance Backpack Suitcase Carry
*every time you need to switch arms, hold a 20 sec high plank.
Athletes Notes
Demo Videos
Double Dumbbell Farmer’s Carry
High Plank Hold with hands on DB handles
Backpack Suitcase Carry
Flow
In 5:00, accumulate max meters of a farmer carry or suitcase carry.
—For DBs: every time you need to break, you must rest in a plank on the dumbbells.
—For Backpack: every time you need to switch arms, you must perform a :20 plank hold first.
Scaling
Lower weight to 35/20 or as needed. Can scale plank to Knee Plank if needed.