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.
05.29.2023 | Monster Mash
5 Rounds for time of:
15 Power Snatch, 75/55
2 Rounds of "Cindy"
EMOM 12 minutes of:
Min 1: Air Bike, calories
Min 2: rest
Min 3: Dumbbell Thrusters, 50's/35's
Min 4: rest
3 Rounds for time of:
80 Double-unders
20 Deadlifts, 185/135
20 Toes-to-bar
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
5 Rounds for time of:
20 Dumbbell Power Snatch, 50/35
2 Rounds of "Cindy"
EMOM 12 minutes of:
Min 1: Air Bike, calories
Min 2: rest
Min 3: Dumbbell Thrusters, 50's/35's
Min 4: rest
3 Rounds for time of:
80 Double-unders
35 Dumbbell Deadlifts, 50's/35's
20 Toes-to-bar
*Rest 5 minutes between workouts.
If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1