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mashmir

 

So….here it is!! The Monday Monster Mash of my creation!  The comments and feedback so far have been about the number of reps in a row of the movements.  That was by design.  Every year in the Open and especially at Regionals there is some nasty workout with a bunch of reps….and those are my nemesis.  It’s not very often that you want to put this much volume into one workout, but the Monday Monster Mash is designed to be just that.  Make sure you check out the notes for scaling to get the most out of this workout.

 

Check out more from Pat Sherwood and CrossFit Linchpin   @sherwood215  @crossfitlinchpin

 

Vivendi Lab. Week 10. Monday.

 

For Time:

Row 1000 Meters

100 Medicine Ball Cleans 20/14

 

Rest 5 Min

 

200 Double Unders

100 Pull Ups

 

Rest 5 Min

 

75 Burpees

50  Alternating One Arm Dumbbell Snatches 70/50

 

Rest 5 Min

 

50 Thrusters 115/75

25 Muscle Ups

 

Notes:

 

Almost EVERYONE can do that first workout.  I do want you to, however, cap this one at 10 min total.

 

Part 2 should be scaled to 100 double unders if you are new to, and not great at, double unders.  If you don’t have them AT ALL, scale to 4 minutes of double under attempts.  DO NOT DO JUMPING PULL UPS for this.  It’s too many in a row.  If you need to scale the pull ups use a band or do ring rows.  Also cap this workout at 10 min.

 

For part 3, everyone can do 75 burpees.  Scale the dumbbell if you can’t cycle that weight pretty quickly.  Cap this one at 13 min.

 

At this point in the workout the thrusters are going to be tough.  Pick a weight that you feel like you could do 5 sets of 10 with though.  If that doesn’t happen when it comes down to it, that’s ok.  But pick something you think you could do that with.  No time cap for this one, but scale the number of muscle ups to 12-15 if they are new for you, or scale by using a band or doing jumping muscle ups.  No pulls and dips for this workout.  Do SOMETHING on the rings that requires that transition.

 

 

 

One Response to “Miranda Monster Mash”

  1. Chris H

    A 11:28 Rx
    B 10:28 Rx
    C 14:30 Rx
    D 15:30 Rx

    One of the hardest Mashes yet! I was suprised I had some left in the tank for muscle ups in the end. I was only able to get them in singles, but I did not fail any of them. Which is a huge success for me. I can usually connect 3-4 reps in a set but not today. Keep up the good work Miranda!!

    Reply
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