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
3 Around the Worlds (each direction) – band or PVC/stick
5 Crush Grip Bent Over Row
5 Scap Push Ups
5 Knee Push Ups
20ft Farmer Carry
Athletes Notes
Around the Worlds
Crush Grip Dumbbell Bent Over Row
Scap Only Push Up
Knee Push Up
Double Dumbbell Farmer’s Carry
Sounds like somebody’s got a case of the Mondays! (2 Rounds for time ↓ shorter is better)
**Dumbbell Version:**
50 Bench Press (2×50/35)
*every time you break, complete 15 Bent Over Row
-then-
50 Bench Press (2×50/35)
*every time you break, complete 150ft Farmer Carry
**Backpack Version:**
50 Floor Press
*every time you break, complete 15 Bent Over Row
-then-
50 Floor Press
*every time you break, complete 150ft Suitcase Carry (75ft each arm)
Athletes Notes
Demo Videos
Dumbbell Bench Press
Double Dumbbell Bent Over Row
Double Dumbbell Farmer’s Carry
Backpack Floor Press
Backpack Bent Over Row
Backpack Suitcase Carry
Flow
As quickly as possible, complete:
50 Bench Press
-every break, complete 15 Bent Over Row before continuing to accumulate Bench Press
-rest as needed-
As quickly as possible, complete:
50 Bench Press
-every break, complete 150ft Carry before continuing to accumulate Bench Press
Scaling
Lower weight to 2×35/20 or as needed.