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.



01.18.2021 | Monster Mash

3 Rounds for time of:
12m Handstand Walk
10m Front Rack Lunge, 135/95
8 Hang Power Snatch, 135/95

For time:
800m Run
21 Front Squats, 155/105
600m run
15 Front Squats, 155/105
400m run
9 Front Squats, 155/105

4 Rounds for time of:
60 Double-unders
30 Push-ups
15 Pull-ups

*Rest 5 minutes between workouts


Dumbbell Version…

3 Rounds for time of:
12m Handstand Walk
10m DB Front Rack Lunge, 50's/35's
16 DB Hang Power Snatch, 50/35

For time:
800m Run
25 Dumbbell Squats, 50's/35's
600m run
20 Dumbbell Squats, 50's/35's
400m run
15 Dumbbell Squats, 50's/35's

4 Rounds for time of:
60 Double-unders
30 Push-ups
15 Pull-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, no equipment 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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