Pic Courtesy of CrossFit Amplify
Warmup:
200M jog w/partner
10 Huggers
10 Over & Backs
10 Spider-Man Lunge w/twist
10 Push Up to Down Dog
200M jog w/partner
10 Empty bar Bench Press
10 Kneeling Lat Stretch
10 Scorpions
Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid shin
WOD:
“Team Frankenstein”
With a Partner, For Time:
20 Bench Presses (205/125)
20 Power Cleans (205/125)
100-meter Run
16 Bench Presses (205/125)
16 Power Cleans (205/125)
100-meter Run
12 Bench Presses (205/125)
12 Power Cleans (205/125)
100-meter Run
8 Bench Presses (205/125)
8 Power Cleans (205/125)
100-meter Run
4 Bench Presses (205/125)
4 Power Cleans (205/125)
100-meter Run
Barbell movements – split in half
Running – done together
Video courtesy of CrossFit HQ.
This workout was designed by former CrossFit Games athlete, Josh Bridges, as part of the in-house 2021 Monster Mash Halloween Competition by Wild Horizon CrossFit (Fort Collins, CO, USA). Today, we are making it a team WOD so you have a built-in spotter for the Bench Press. Since each partner is in charge of half the reps, would suggest in the higher rep portions, maybe switch out every 4 reps or so.
Scaling Options:
Bar weight -> 185/135 -> 75% of Bench Press and Power Clean
Joint Strike CrossFit 