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)
2-3 Rounds
5 Scap Pull Ups OR 10 Banded Pull Aparts
5 Banded Upright Row (per arm)
5 Scap Push Ups
5 Knee Push Ups
20ft Farmer Carry
Athletes Notes
Scap Pull Up
Banded Pull Aparts
Banded Upright Rows
Scap Only Push Up
Knee Push Up
Double Dumbbell Farmer’s Carry
BC Place (9 Rounds for reps)
3 Rounds For Max Reps
1:00 max Hand Release Push Up
-rest 1:00-
1:00 max Dumbbell Seesaw Row (2×50/35) or Backpack Bent Over Row
-rest 1:00-
1:00 max Dumbbell Farmer Carry or Backpack Suitcase Carry (25ft increments)
-rest 1:00-
Athletes Notes
Scoring Note
Every 25ft of carry is 1 rep today.
Demo Videos
Hand Release Push Up
Double Dumbbell Seesaw Row
Backpack Bent Over Row
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry
Flow
0:00-1:00: Max Hand Release Push Ups
1:00-2:00: rest
2:00-3:00: Max Seesaw Row
3:00-4:00: rest
4:00-5:00: Max Farmer Carry (every 25ft = 1 rep)
5:00-6:00: rest
6:00-7:00: Max Hand Release Push Ups
7:00-8:00: rest
8:00-9:00: Max Seesaw Row
9:00-10:00: rest
10:00-11:00: Max Farmer Carry (every 25ft = 1 rep)
11:00-12:00: rest
12:00-13:00: Max Hand Release Push Ups
13:00-14:00: rest
14:00-15:00: Max Seesaw Row
15:00-16:00: rest
16:00-17:00: Max Farmer Carry (every 25ft = 1 rep)
Scaling
3 Rounds For Max Reps
1:00 max Elevated Push Up
-rest 1:00-
1:00 max Dumbbell Seesaw Row (2×35/20) or Backpack Bent Over Row
-rest 1:00-
1:00 max Dumbbell Farmer Carry or Backpack Suitcase Carry (25ft increments)
-rest 1:00-