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
1:00 Jog
10 Good Mornings
10 Bodyweight Walking Lunge (per leg)
15m Single Arm Farmers Carry (each side) (moderate)
Athletes Notes
Banded Good Mornings (or bodyweight)
Bodyweight Walking Lunge
Single Dumbbell Farmers Carry
Lower Body Strength (Checkmark)
3 sets
8-12/leg 1-1/4 Split Squat (Suitcase (50/35) or Backpack Goblet)
-rest 2:00 b/t sets-
Athletes Notes
Demo Videos
One and One Quarter Rear Foot Elevated Single Dumbbell Split Squat – rear foot not elevated
One and One Quarter Rear Foot Elevated Backpack Back Rack Split Squat – rear foot not elevated
Flow
8-12 reps 1-1/4 Split Squat (left leg)
8-12 reps 1-1/4 Split Squat (right leg)
-rest 2:00-
8-12 reps 1-1/4 Split Squat (left leg)
8-12 reps 1-1/4 Split Squat (right leg)
-rest 2:00-
8-12 reps 1-1/4 Split Squat (left leg)
8-12 reps 1-1/4 Split Squat (right leg)
Scaling
Lower weight to 35/20 or as needed
Profiterole (Time)
4 Rounds for Time
300m Run
20 Russian Swing (2×50/35 or Backpack)
100ft DB Farmer Carry (2×50/35) or Backpack Suitcase Carry (switch arms each round)
*Can sub :45 High Knees + :45 Jumping Jacks for each 300m Run
Athletes Notes
Demo Videos
High Knees
Jumping Jacks
Double Dumbbell Russian Swings
Backpack Russian Swings
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry
Flow
As quickly as possible, complete
300m Run
20 Russian Swing
100ft Farmer Carry
300m Run
20 Russian Swing
100ft Farmer Carry
300m Run
20 Russian Swing
100ft Farmer Carry
300m Run
20 Russian Swing
100ft Farmer Carry
Scaling
4 Rounds for Time
300m Run
20 Russian Swing (2×35/20 or Backpack)
100ft DB Farmer Carry (2×35/20) or Backpack Suitcase Carry (switch arms each round)
*Can sub :45 High Knees + :45 Jumping Jacks for each 300m Run