Mayhem Affiliate 09/06/2022


Mayhem Affiliate 09/06/2022

Santiam CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry -into-
3 sets:
30 sec row
5 World’s Greatest Stretch (each side)
30 Single Unders 
5 updowns to seal pose

2. Workout Prep 1 set:
100m Row (workout pace)
5 Burpees


Metcon (2 Rounds for reps)

“Rinse N’ Repeat”

Freedom (RX’d) Every 2 minutes: 200/175m Row

8 Burpees*

*Add 2 Burpees each round for 6 rounds, then complete as many Burpees as possible for rounds 7 and 8.

Round 1: 8 Burpees

Round 2: 10 Burpees

Round 3: 12 Burpees

Round 4: 14 Burpees

Round 5: 16 Burpees

Round 6: 18 Burpees

Round 7: Max Burpees

Round 8: Max Burpees


Every 2 minutes: (same format as original)

175/150m Row

5 Burpees*

*Add two Burpees to every round


Every 2 minutes (8 sets)

175/150m Row

5 Up-Downs

Target time each set: sub 1:45 for all rounds until 7 and 8. Time cap each set: 1:55


GHD Hip Extension (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension

Single Leg DB Hip Thrust (4 sets: 10 reps (each side))

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets to the opposite side. Keep dumbbell centered over the hips the entire time.

Focus: It is advised to set up your bench so that it is braced against a rig or upright to prevent tipping. Place the upper back on the bench and both feet next to each other, flat on the floor. Place a dumbbell laterally across the hips. Position the feet far enough from the bench, so that when hips are extended, shins will be vertical. When correct foot placement is found, extend one leg forward and squeeze glutes slightly so that a neutral pelvis can be maintained throughout the entire movement. The extended, non-working leg is ok to touch the floor between reps but should not aid during the hip thrust rep. Drive through the foot of the working leg, squeezing the glute to extend the hip. Return down to the starting position and repeat all reps on that side before switching to the opposite side. Keep dumbbell centered over the hips the entire time.

Single Leg DB Hip Thrust


Metcon (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)
[Calf Smash](

[Tricep Smash](

[Barbell grip smash](