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Huge congratulations for Team USA!!

USA

 

.

Watching all 4 teams throw down last night was awesome.  It was great to see athletes that we are used to watching fight against each other as individuals come together and work so well as a team.  It wasn’t a runaway victory for the US, which I think made it even cooler.  The other teams were there to fight and also did an amazing job.  So cool to have been there to be a part of it.

 

While the teams are celebrating…for you…it’s still MONDAY.

 

Monday Monster Mash presented to you by Pat Sherwood and CrossFit LInchpin

Check out more from Pat on Insta @sherwood215 and @crossfitlinchpin

 

Vivendi Lab. Week 4. Monday.

 

With a continuously running clock:

For TIme:

 

400 Meter Run

21 Thrusters 75/55

21 Pull Ups

15 Thrusters 

15 Pull Ups

9 Thrusters

9 Pull Ups

Run 400 Meters

21 Thrusters 75/55

21 Pull Ups

15 Thrusters 

15 Pull Ups

9 Thrusters

9 Pull Ups

Run 400 Meters

 

Rest 10 Min

 

21-15-9

Power Clean 185/125

Strict Ring Dips

 

Rest 7 Minutes

 

75 GHD Sit Ups

50 Push Jerks 115/75

25 Calories on the Rower

 

Notes:

 

Run.Fran…..oh boy.  Choose a weight lighter than what you would normally use for Fran. So if you normally scale it, scale it more.  You may need to even lower the reps on this one in order to keep moving.  15-12-9 is an option.  Make sure you scale appropriately to finish this workout in under 20 minutes.

 

Heavy Power Clean Elizabeth. This is intentionally heavy and should not be a weight that you will go unbroken.  Choose a weight for the power clean that you will have to break, but sets of at least 3-5.  If the strict dips are difficult for you, instead of kipping, use a band to take some of your body weight out of it and still do them strict.  The band shouldn’t help so much that you blaze through these unbroken either.  It should just provide enough assistance that you can complete the movement with relatively short breaks.  Scale to keep this workout 10-15 Minutes.

 

On the final chipper…if you are still new to GHD sit ups scale to 50.  If you have never done them in a workout, scale to 35.  If you don’t have a GHD scale to 100 Abmat sit ups or 50 toes to bar.  For the jerks, this weight should allow you to do quite a few reps in a row, but definitely not 50 at this point in the workout.  This is a weight that is relatively light for you.  

 

4 Responses to “CONGRATS TEAM USA!!”

  1. Sergio Blanco

    Today was my first time tackling the monster mash and it was amazing. Sherwood really does and amazing job programming these sessions

    By the way i am a great fan of your page Miranda. I follow your posts from Margarita Island, Venezuela

    Thanks for the blog and keep up the good work!

    Reply
  2. Dewey

    Fourth week in and loving the progress. Mash left me annihilated … As usual 1:15.30. The notes for scaling are a enormously helpful. Thank you vivendilab.

    Reply
  3. Eugene Mirador

    M/33/5’6″/180#/in the SE
    400 Meter Run

    21 Thrusters 75/55

    21 Pull Ups

    15 Thrusters

    15 Pull Ups

    9 Thrusters

    9 Pull Ups

    Run 400 Meters

    21 Thrusters 75/55

    21 Pull Ups

    15 Thrusters

    15 Pull Ups

    9 Thrusters

    9 Pull Ups

    Run 400 Meters

    15:45 rx

    Rest 10 Min

    21-15-9

    Power Clean 185/125

    Strict Ring Dips

    9:53 rx

    Rest 7 Minutes

    75 GHD Sit Ups

    50 Push Jerks 115/75

    25 Calories on the Rower

    10:33 RX

    Reply
  4. jt

    Weird day in a globo gym. Did strictish pull ups with a row/run sub. 20:11 ex

    Clean workout 9:45

    Accessory deal forgot to time. Did vups and Jacobs ladder for subs

    Reply
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