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 (Checkmark)
5:00 AMRAP
:30 Jog
3 Single Arm Bent Over Row (each side)
5 Bodyweight Renegade Row (each side)
3 Push Ups to Downward Dog
50ft Single Arm Carry (each side)
Athletes Notes
Dumbbell Single Arm Bent Over Row
Single Arm Bent Over Backpack Row
Bodyweight Renegade Row
Push Up to Downward Dog
Single Dumbbell Farmers Carry – aka Suitcase Carry
Backpack Suitcase Carry
Good Will Hunting (5 Rounds for distance)
Dumbbell Version:
5 sets
2:00 AMRAP
10 Push Up Renegade Row (2×50/35)
Max distance Farmer Carry in the time remaining
-rest 1:00 between sets-
Backpack Version:
5 sets
2:00 AMRAP
10 Push Ups
20 Backpack Bent Over Rows
Max distance Suitcase Carry in the time remaining (switch arms as needed)
-rest 1:00 between sets-
Athletes Notes
Demo Videos
Dumbbell Renegade Row – L + R + Push Up
Double Dumbbell Farmer’s Carry
Push Ups
Backpack Bent Over Row
Backpack Suitcase Carry
Flow
0:00-2:00: 10 Push Up Renegade Row + Max distance Farmer Carry
2:00-3:00: Rest
3:00-5:00: 10 Push Up Renegade Row + Max distance Farmer Carry
5:00-6:00: Rest
6:00-8:00: 10 Push Up Renegade Row + Max distance Farmer Carry
8:00-9:00: Rest
9:00-11:00: 10 Push Up Renegade Row + Max distance Farmer Carry
11:00-12:00: Rest
12:00-14:00: 10 Push Up Renegade Row + Max distance Farmer Carry
Scaling
Lower weight to 2×35/20 or as needed.
Can perform Renegade Rows from a Knee Plank position instead of a full plank.