Monster Mash
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 worked 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.
04.29.2024 | Monster Mash
For time:
10 Squat Snatches, 135/95
400m Run
20 Power Cleans, 135/95
400m Run
30 Push Jerks, 135/95
400m Run
40 Front Squats, 135/95
400m Run
Amrap 12 min of:
30 Single-unders
5 Box Jumps, 24"/20"
5 Burpees
For time:
30 Ring Muscle-ups
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
For time:
12 Dumbbell Squat Clean Thrusters, 50’s/35’s
400m Run
24 Dumbbell Power Cleans, 50’s/35’s
400m Run
36 Dumbbell Push Jerks, 50’s/35’s
400m Run
48 Dumbbell Squats, 50’s/35’s
400m Run
Amrap 12 min of:
30 Single-unders
5 Box Jumps, 24"/20"
5 Burpees
For time:
30 Ring Muscle-ups
*Rest 5 minutes between workouts.
*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!