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 (Checkmark)
AMRAP 4 Minutes
5 Inchworm to Upward Dog and Downward Dog
5 Scap Push Ups
20 Line Hops (or Single Unders)
20-30 sec Farmer Carry Hold
Athletes Notes
Inchworm to Upward Dog and Downward Dog
Scap Only Push Up
Line Hops
Single Unders
Dumbbell Farmers Carry Hold
Holy Schnikes! (Time ↓ Shorter is Better)
2 Rounds for Time
300ft Farmer Carry (2×50/35) or Backpack Suitcase Carry
150 Double Unders or Penguin Hops
75 Push Ups
Athletes Notes
Demo Videos
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry – switch arms as needed
Double Under
Penguin Hops
Push Ups
Flow
As quickly as possible, complete:
300ft Farmer Carry
150 Double Unders
75 Push Ups
300ft Farmer Carry
150 Double Unders
75 Push Ups
Scaling
2 Rounds for Time
300ft Farmer Carry (2×35/20) or Backpack Suitcase Carry
150 Single Unders or Line Hops
50 Push Ups or 75 Knee Push Up