Designed with the serious competitor in mind. Welcome to the weekly worldwide throwdown.
The Monday Monster Mash began as a request from a few buddies that work with me at CrossFit HQ. They asked me to program them a weekly competition so they could throw down against each other. They had all been working out for multiple years and could handle the volume, so I agreed. Eventually, I began to post these Monday Monster Mashes on social media and they developed quite a following of people from all around the world.
A word of caution, these workouts are potent! If you are not ready for the volume, loading, or anything else, please scale as appropriate.
The Monday Monster Mash is very well suited for competitors at both the Sanctional and Games level for one simple reason.......it's a big dose of pure CrossFit. Sometimes at the upper echelon of the sport there can be a tendency to over complicate training, and soon you've drifted a bit far from the classic, high intensity style of programming that got you so darn fit in the first place. Enjoy.
3 Rounds for time of:
15 Power Cleans115/80
15 Push Jerks 115/80
5-4-3-2-1 reps of:
Rope Climb, 15 ft
*400m after each set of climbs
2 Rounds for time of:
25 GHD Sit-ups
20 Calories, Rowing
15 Front Squats, 155/105
*Rest 5 minutes between workouts
*Repeat from 02.20.2017
*Want a 14-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, limited equipment workouts (dumbbells), no equipment workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!