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)
2-3 Rounds
1:00 Jog
15m Single Arm Farmers Carry (each side) (moderate)
5 Single Arm Hang Power Cleans (each side) (moderate)
Athletes Notes
Single Dumbbell Farmers Carry – aka Suitcase Carry
Single Dumbbell Hang Power Clean
Last Supper (Time)
For Time
800m Run
30 Hang Power Cleans (2×50/35 or Backpack)
200m Farmer Carry (2×50/35) or Backpack Suitcase Carry
600m Run
20 Hang Power Cleans
100m Farmer Carry
400m Run
10 Hang Power Cleans
50m Farmer Carry
Athletes Notes
Demo Videos
Dumbbell Hang Power Clean
Backpack Hang Power Cleans
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry – switch arms as desired
Flow
As quickly as possible, complete
800m Run
30 Hang Power Cleans
200m Farmer Carry
600m Run
20 Hang Power Cleans
100m Farmer Carry
400m Run
10 Hang Power Cleans
50m Farmer Carry
Scaling
For Time
600m Run
30 Hang Power Cleans (2×35/20 or Backpack)
150m Farmer Carry (2×35/20) or Backpack Suitcase Carry
400m Run
20 Hang Power Cleans
100m Farmer Carry
200m Run
10 Hang Power Cleans
50m Farmer Carry