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)
3 Rounds
1:00 Jog
15m Single Arm Farmers Carry (each side) (moderate)
5 Single Arm Bent Over Row (each side) (moderate)
Athletes Notes
Single Dumbbell Farmers Carry – aka Suitcase Carry
Single Dumbbell Push Press
Single Arm Dumbbell Row
Cherry Blossom (Time)
Dumbbell Version:
For Time
400m Dumbbell Farmer Carry (2×50/35)
-every 50m, stop and complete 8 DB Push Press + 8 alt DB Renegade Rows
Backpack Version:
For Time
400m Backpack Suitcase Carry (switch arms as desired)
-every 50m, stop and complete 8 Push Press + 8/arm 2 Point Row
Athletes Notes
Demo Videos
Double Dumbbell Farmer’s Carry
Dumbbell Push Press
Dumbbell Renegade Row – no push up
Backpack Suitcase Carry
Backpack Push Press
2 Point Backpack Bent Over Row
Flow
As quickly as possible, complete:
400m Farmer Carry
-at every 50m mark, do 8 Push Press + 8 alt Renegade Row before resuming the carry
Scaling
Lower the weight to 2×35/20 OR reduce the total distance to 300m.