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This week’s Mash looks very simple, Pat would say it’s elegant.  I would say, when that is the case…it’s probably going to suck much worse than you think.

 

I went on a pretty good rant last week about shortening the rest…DON’T do that.  If you are just ready to go after 2 min rest…you probably should have gone harder.  Anyone can “jog” through a CrossFit workout.  It’s still a good workout, but if you really want to maximize your results you need to maximize intensity.  The built in rest will allow you to do that.

 

Vivendi Lab. Week 12. Monday.

 

Monday Monster Mash

 

4 Rounds for Time

Run 400 Meters

10 Muscle Ups

 

Rest 10 Min

 

3 Rounds for Time

15 Bar Facing Burpees

12 Deadlift 155/105

9 Hang Power Clean

6 Shoulder to Overhead

 

Rest 10 Min

 

For time:

100 Double Unders

75 Wall Ball Shots 20/14

50 Pull Ups

25 Back Squats 225/155

 

 

Notes:

 

For workout 1, if you are new to muscle ups scale to a number that you can complete fresh in 2-3 sets or less.  This might mean you are doing only 3-5 muscle ups.  That is ok.  If you don’t have muscle ups do jumping muscle ups or muscle up transition + ring dip.

 

Part 2 for the most part is pretty manageable.  Use a weight that you think you MIGHT be able to do unbroken fresh.  This workout should not take more than 10 Min.

 

If you are bad at doubles, you may count attempts and successful reps.  If you don’t have them at all…same thing but lower the number to 50.

I would advise to scale pull ups to using the band or ring rows for this one since there is a lot of leg in this workout and jumpers might lower intensity on the rest of it.

Use a weight on the back squat that you think you can get this done in 1-2 or 3 sets.

 

 

 

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