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 4:00
5 Inchworm to Upward Dog and Downward Dog
5 Scap Push Ups
15 sec Farmer Carry Hold
30 sec Jog
Athletes Notes
Inchworm to Upward Dog and Downward Dog
Scap Only Push Up
Dumbbell Farmers Carry Hold
Rockets’ Red Glare (4 Rounds for reps)
4 Sets
3:00 AMRAP
300ft Shuttle Run (150ft down+150ft back)
300ft Dumbbell Farmer Carry (2×50/35) or Backpack Suitcase Carry (150ft/arm)
Max Wall Walks in remaining time
-rest 2:00 b/t sets-
No Run option:
sub :30 High Knees + :30 Jumping Jacks
Athletes Notes
Demo Videos
Shuttle Run
—if space doesn’t allow for longer shuttle runs, perform as 6 50ft shuttles (25ft down + 25ft back)
High Knees
Jumping Jacks
Double Dumbbell Farmer’s Carry
Backpack Suitcase Carry
Wall Walk
Flow
0:00-3:00
300ft Shuttle Run
300ft Farmer Carry
Max Wall Walks in remaining time
3:00-5:00
Rest
5:00-8:00
300ft Shuttle Run
300ft Farmer Carry
Max Wall Walks in remaining time
8:00-10:00
Rest
10:00-13:00
300ft Shuttle Run
300ft Farmer Carry
Max Wall Walks in remaining time
13:00-15:00
Rest
15:00-18:00
300ft Shuttle Run
300ft Farmer Carry
Max Wall Walks in remaining time
Scaling
4 Sets
3:00 AMRAP
300ft Shuttle Run (150ft down+150ft back)
300ft Dumbbell Farmer Carry (2×35/20) or Backpack Suitcase Carry (150ft/arm)
Max Pike Walk – Feet Elevated in remaining time
-rest 2:00 b/t sets-
No Run option:
sub :30 High Knees + :30 Jumping Jacks