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 5:00
5 Banded Strict Press or Crush Grip Strict Press
10 sec Crush Grip Overhead Hold
10ft Suitcase Carry (each arm)
20 Single Unders or Line Hops
Athletes Notes
Banded Strict Press
Crush Grip Dumbbell Strict Press
Dumbbell Crush Grip Overhead Hold
Single Dumbbell Farmers Carry – aka Suitcase Carry
Single Unders
Line Hops
Catching Fireflies (4 Rounds for time ↓ shorter is better)
Dumbbell Version
4 sets
100ft Single Arm Overhead Carry (L) (50/35)
25 Double Unders
100ft Single Arm Overhead Carry (R) (50/35)
25 Double Unders
100ft Goblet Carry (50/35)
25 Double Unders
100ft Farmer Carry (2×50/35)
25 Double Unders
-rest 3:00 between sets-
Backpack Version
4 sets
100ft Single Arm Overhead Carry (L)
25 Penguin Hops
100ft Single Arm Overhead Carry (R)
25 Penguin Hops
100ft Backpack Front Hold Carry
25 Penguin Hops
100ft Backpack Suitcase Carry (switch arms at 50ft)
25 Penguin Hops
-rest 3:00 between sets-
Athletes Notes
Demo Videos
Single Arm Dumbbell Overhead Carry
Single Arm Backpack Overhead Carry
Dumbbell Goblet Carry
Sandbag Bear Hug Carry with backpack
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry
Double Under
Penguin Hops
Flow
100ft L arm Overhead Carry – 25 Double Unders
100ft R arm Overhead Carry – 25 Double Unders
100ft Goblet Carry – 25 Double Unders
100ft Farmer Carry – 25 Double Unders
-rest 3:00-
100ft L arm Overhead Carry – 25 Double Unders
100ft R arm Overhead Carry – 25 Double Unders
100ft Goblet Carry – 25 Double Unders
100ft Farmer Carry – 25 Double Unders
-rest 3:00-
100ft L arm Overhead Carry – 25 Double Unders
100ft R arm Overhead Carry – 25 Double Unders
100ft Goblet Carry – 25 Double Unders
100ft Farmer Carry – 25 Double Unders
-rest 3:00-
100ft L arm Overhead Carry – 25 Double Unders
100ft R arm Overhead Carry – 25 Double Unders
100ft Goblet Carry – 25 Double Unders
100ft Farmer Carry – 25 Double Unders
Scaling
4 sets
100ft Single Arm Overhead Carry (L) (35/20)
25 Single Unders or Line Hops
100ft Single Arm Overhead Carry (R) (35/20)
25 Single Unders or Line Hops
100ft Goblet Carry (35/20)
25 Single Unders or Line Hops
100ft Farmer Carry (2×35/20)
25 Single Unders or Line Hops
-rest 3:00 between sets-