Thursday 1-26-17


Designed with the serious CrossFit competitor in mind. Welcome to the weekly worldwide throwdown.

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.


For time as a 2-person team:
100 Thrusters 95/65
80 Burpee Box Jumps 24/20
60 Bar Muscle-ups
4k Row
2 Mile run

For time as a 2-person team:
50 Power Cleans 155/105
50 Overhead Squats 155/105

For time as a 2-person team:
100 GHD Sit-ups
100 Calories, Air Assault Bike

*Rest 5 minutes between workouts


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