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Monster Mash150609

9
Jun

Monster Mash150609

Boise CrossFit – Monster mash

The Monday Monster Mash began as a request from a few buddies that work 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 doing CrossFit 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 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.

A

Metcon (Time)

9-6-3 reps of:

Power Clean 185/135

Front Squat 185/135

Push Jerk 185/135

B

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes of:

3 Burpee Box Jumps 24/20

3 Ring Muscle-ups

C

Metcon (Time)

20 Calorie Row

20 Toes to bar

400m run

20 Toes to bar

20 Calorie Row
*Rest 5 minutes between workouts