We will be hosting another Sunday Funday where we do CrossFit Linchpin Monster Mash workout! All are invited to do this, but please be aware 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 Monster Mash is very well suited for competitors at both the Regional and Games level for one simple reason…….it’s a big dose of pure CrossFit. Sometimes at the upper echelon of the Sport of CrossFit 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 damn fit in the first place. Enjoy.
MONSTER MASH
01.04.2016 | MONSTER MASH
PARTNER MONSTER MASH!
For time:
800m Farmer’s Carry 53/35
400m Front Rack Carry 53/35
200m Overhead Carry 53/35
5 Rounds for time of:
35 Double-unders
30 Air Squats
25 Wall Ball Shots
20 Chest-to-bar Pull-ups
15 Power Snatch 115/75
AMRAP 14 minutes of:
10/8 Calories Rowing
8 Burpees over barbell
6 Hang Power Cleans 185/135
*Rest 5 minutes between workouts
Workout #1: The 2-person team can divide up the 800m, 400m, and 200m carries between them in any manner they choose, but the 800m must be completed before beginning the 400m, which must be completed before beginning the 200m.
Workout #2: For round one person A begins and does 35 DU’s, person B does 30 squats, person A does 25 wallballs, person B does 20 C2B’s, person A does 15 snatches. That is one round complete. Then for round 2 Person B beings and does 35 DU’s, person A does 30 squats, etc, etc. Person A will begin round 3, person B will begin round 4, and person A will begin round 5.
Workout #3: Person A does one round then tags out with person B who does one round. This sequences repeats for 14 minutes.