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.
03.20.2023 | Monster Mash
In a 20-minute window:
200m Run
2 Front Rack Lunge Steps, 155/105
2 Shoulder-to-Overhead, 155/155
200m Run
4 Front Rack Lunge Steps, 155/105
4 Shoulder-to-Overhead, 155/155
200m Run
6 Front Rack Lunge Steps, 155/105
6 Shoulder-to-Overhead, 155/155
etc, etc, etc...
21-15-9 reps for time of:
Chesto-to-bar Pull-ups
Ring Dips
"Death by"
Dumbbell Burpee, 50's/35's
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
In a 20-minute window:
200m Run
2 DB Front Rack Lunge Steps, 50's/35's
2 DB Shoulder-to-Overhead, 50's/35's
200m Run
4 DB Front Rack Lunge Steps, 50's/35's
4 DB Shoulder-to-Overhead, 50's/35's
200m Run
6 DB Front Rack Lunge Steps, 50's/35's
6 DB Shoulder-to-Overhead, 50's/35's
etc, etc, etc...
21-15-9 reps for time of:
Chesto-to-bar Pull-ups
Ring Dips
"Death by"
Dumbbell Burpee, 50's/35's
*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!
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Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1