“MONDAY MASH UP GAMES HANGOVER”

Riptide CrossFit – CrossFit

WARM-UP

5 MIN Dynamic

Movement Prep

Barbell Prep and Technique Review

SDHP:

W/unloaded bar, perform 1 round of the following:

3 – Sumo deadlift

3 – Sumo DL shrug

3 – Sumo DL high pull

*Focus on timing of hip extension before pulling, speed movement through the middle, and proper return to the ground.

HANG CLUSTER:

W/unloaded bar, perform 1 round of the following:

3 – Hang Power Clean

3 – F. Squats

3 – Hang Squat Clean

3 – Push Press

3 – Thrusters

3 – Hang Clusters

WOD

“MONDAY MASH UP”

Inspired by CrossFit Linchpin

Metcon (Time)

5 Rounds for time

100 m Run

8 Sumo Deadlift High Pull RX: 95/65 RX+: 115/75

(6 MIN CAP)
REST 2 MIN

*Rest begins at min 6. If athlete finishes under 6 then they get extra rest.

Metcon (Time)

5 Rounds for time:

20 DUBS

8 Hang Clusters RX: 95/65 RX+: 115/75

(6 MIN CAP)
REST 2 MIN

*Hang cluster=

1 Hang squat clean to a thruster

Metcon (Time)

5 Rounds for time:

5 Burpees

15 Deadlifts RX: 95/65 RX+: 115/75

(6 MIN CAP)

Accessory

Core

4 Rounds…for quality

10 GHD Sit Ups

10 Back Extensions

1 MIN High Plank Hold

Rest 30 secs