Monster Mash Up 2024
About This Competition
Event Type: Intermediate CrossFit Competition (No gymnastics movements)
Team Composition: Male/Female Teams 👻
Duration: All workouts performed within a 1-hour format ⏱️.
Date: October 26 🗓️
Event Description:
Get ready for a spooktacular CrossFit event like no other! The Monster MashUp is an intermediate-level competition designed to test your strength, endurance, and teamwork without the added challenge of gymnastics movements. Perfect for athletes who want to push their limits and have a blast while doing it! 💪👹
Competition Details:
• Team Format: Male/Female teams 👯♀️
• Workout Structure: All workouts will be completed within a 1-hour time frame, keeping the intensity high and the energy electric ⚡. Expect a series of challenging WODs that will test your coordination, strength, and stamina 🏋️♂️🏃♀️.
• No Gymnastics Movements: Focus on your lifts, cardio, and teamwork without the worry of high-skill gymnastics 🚫🤸♀️.
*Barbell weights willbe 115/75
Special Rules:
• Costumes are REQUIRED! 🎭 Show off your creativity and team spirit by dressing up in your wildest, funniest, or scariest Halloween costumes 🎃. There will be prizes awarded for the best costumes, so don’t hold back!
• Fun is MANDATORY! 😄 This is a celebration of fitness, community, and Halloween fun, so be ready to enjoy yourself and make lasting memories with your team and fellow competitors 🎉👻.
Prizes:
• Best Costume Award: 🏆 Go all out! The best-dressed team will win a special prize 🎁.
• Competition Winners: Bragging rights and epic prizes await the top teams who crush the WODs! 🥇👑
What to Bring:
• A positive attitude 🥳
• Your A-game 💪
• Creativity for your costume 👗🎩
Join us for the Monster MashUp, where the workouts will be fierce, the costumes will be epic, and the fun will be endless! 🎃
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Wok N' Roll | 5 |
| 2 | Donut Duty | 6 |
| 3 | Salt N Peppa | 8 |
| 4 | Moto Dojo Casa House | 10 |
| 5 | A Texan and A Traveler | 16 |
Workouts
“Deadlifts of the Undead”
Workout:
• 20-15-10-15-20
• Synchro Deadlifts (95/65)
• Wall Ball Sit-Ups
Synchro Deadlift Standards:
Both athletes must reach full extension at the top of the deadlift simultaneously for the rep to count. Make sure hips are fully locked out, shoulders behind the bar, and knees extended at the top.
Wall Ball Sit-Ups:
Reps will be counted 1-1, 2-2, 3-3, and so on. The ball must pass behind the head at the bottom of the sit-up, and it should be handed off to the partner when both athletes reach the upright position.
6 Rounds |
Every 3 Minutes on the Minute (EMOM)
• Max Effort:
• Box Step Overs (spooky stairway)
• Russian KB Swings (swing of doom)
• Line Facing Burpees (grave digger burpees)
Workout Flow:
• At the start of each 3-minute round, you’ll rotate through the three movements: Box Step Overs, Russian KB Swings, and Line Facing Burpees. You’ll perform max reps of each movement for 1 minute, following a “Fight Gone Bad” style.
• After the 3rd minute (Line Facing Burpees), switch partners.
• Repeat for a total of 6 rounds.
Scoring:
• Your score is the total number of reps completed across all 6 rounds.
Movement Standards:
• Box Step Overs: Step up and over a box, alternating feet with controlled movement. Picture climbing out of a haunted pit!
• Russian KB Swings: Swing the kettlebell to shoulder height using your hips. Feel the power like you’re warding off a ghost!
• Line Facing Burpees: Complete a full burpee, then hop over a line as if you’re dodging obstacles in a haunted forest.
Witch's Brew
5x Every 2 Minutes on the Minute (E2MOM)
Athletes will work in teams to complete the following barbell movements:
• 30 Clean and Jerks 95/65
• 30 Snatches 95/65
• 30 Overhead Squats 95/65
At the start of each 2-minute round, one athlete from each team must complete a 15/12 Cal Row (15 calories for men, 12 for women) before continuing with the barbell work.
Teams may split the rowing and barbell work as they choose, alternating between who rows and who works with the barbell. The goal is to complete all the barbell movements by the end of the 5 rounds (10 minutes total). If the workout is not finished by then, the team’s score will be the number of completed reps.
Time Cap: 10 minutes or when all overhead squats are completed.
Note: Athletes can switch roles as needed throughout the workout but must complete the row at the beginning of each 2-minute interval. Strategy and communication are key to efficiently finishing the workout within the time limit.
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Event Details
Closes: Oct 23, 2024
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