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)
4:00 AMRAP
4 Scap Push Ups
4 Push Ups to Downward Dog
4 Box Step Up (each side)
8 Step Back Lunges
24 Line Hops (or Single Unders)
Athletes Notes
Scap Only Push Up
Push Up to Downward Dog
Step Back Lunge
Line Hops
Single Unders
Will Rogers (Time)
“M30’s The Final Toll”: Dumbbell Version
For Time
30 Dumbbell Bench (2×50/35)
100 Double Unders
100ft Dumbbell Farmers Hold Walking Lunge (2×50/35)
100 Double Unders
30 Dumbbell Bench (2×50/35)
“M30’s The Final Toll”: Backpack Version
For Time
30 Hand Release Push Ups
100 Penguin Hops
100ft Backpack Suitcase Walking Lunge (switch arms halfway)
100 Penguin Hops
30 Hand Release Push Ups
Athletes Notes
Demo Videos
Dumbbell Bench Press
Hand Release Push Ups
Double Under
Penguin Hops
Double Dumbbell Farmer Hold Walking Lunge
Single Under Arm Backpack Walking Lunge – hold backpack at side, switch arms at the 50ft mark
Flow
As quickly as possible, complete
30 Bench Press
100 Double Unders
100ft Farmers Carry Walking Lunge
100 Double Unders
30 Bench Press
Scaling
For Time
30 Dumbbell Bench (2×35/20) OR 20 Hand Release Push Ups
100 Single Unders or Line Hops
100ft Dumbbell Farmers Hold Walking Lunge (2×35/20)
100 Single Unders or Line Hops
30 Dumbbell Bench (2×35/20) OR 20 Hand Release Push Ups