Monster Mash Up


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Metcon

Metcon (Time)

21 thrusters 135/95
15 clean and jerks 135/95
9 squat snatches 135/95
Start the clock and leave it running. Score each WOD separately.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Begin at 20min

Metcon (Time)

50 pistols
40 dead lifts 185/135
30 HSPU
20 toes to bar
10 muscle ups
Begin at 45min

Bounce

Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility
Couch stretch
Banded Oly wall squat

Weightlifting

Front Squat (12×2 @50% 1 1/4 FS)

Metcon

Metcon (AMRAP – Rounds)

12 min
3 back squats 155/105
6 barbell lunges 155/105
9 bar facing burpees

Accessory Work

Sit-ups (150 abmat sit ups)

Max Upper

Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility
Banded bully
Lat smash

Weightlifting

Push Up (2 min of max reps 2 min of rest x3)

Metcon

Metcon (Time)

10-8-6-4-2 reps of
Strict pull ups
20-16-12-8-4
Abmat sit ups
50-40-30-20-10
Double unders
16min cap

Accessory Work

Strict Press (Using just a band 100reps)

Strong Back

Main – CrossFit

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Warm-up

3 rounds:
10 jumping squat 45lbs
15 supermans
50′ bear crawl

Group Warm Up (No Measure)

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Mobility
Foam roll
Hamstrings
Glutes
Lower back

Weightlifting

Good Mornings (Find 3RM)

10min

Metcon

Metcon (Time)

3 rounds
10 front squats 155/105
15 kettle bell swings 2/1.5p
200m run
13min cap

Accessory Work

Toes-To-Bar (3×20)

08232014


Main – CrossFit

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Group Warm Up (No Measure)

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Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Muscle-ups (Technique)

Down…Up….


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility
Quad smash
Banded super frog

Weightlifting

Back Squat (10×2 @60% )

Metcon

Metcon (Time)

21-18-15
Box jumps 24/20
12-9-6
Snatch complex 96/65
Snatch complex = one snatch from ground + one hang snatch
**must be a unbroken complex or it’s a no rep**

Accessory Work

Banded Reverse leg curls (3×30)

Strong upper


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility
Banded Shoulder bias
Lat foam roll

Weightlifting

Push Press (1RM)

Metcon

Metcon (Time)

22 pull ups
then
2 rounds
12 dead lifts 135/95
9 hang cleans
6 push press
Then
20 bar facing burpees
Then
2 rounds
12 dead lifts 135/95
9 hang cleans
6 push press
Then
22 pull ups
15 min cap

Accessory Work

Banded Face Pulls (1×100)

Man, it’s dirty in here…


Main – CrossFit

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Warm-up

Clean Progression

3 Front Squat
3 Hip PC
3 Above knee PC
3 Below Knee PC
3 Floor to below knee
3 Floor to below knee pause then PC
3 PC from floor
3 PC to pause then FS
3 Cleans

Weightlifting

Clean (Find 1RM)

Metcon

Metcon (Time)

80 double unders
50 kettle bell snatches 1.5/1p
40 box jump overs 24/20
30 pistols alternating
25 pull ups
5 muscle ups
15min cap

Accessory Work

Banded Crunches (4×25)

Hang band on pull up bar then get on knee and perform crunch while holding band behind head.