CrossFit Surmount – CrossFit
Gymnastics
10 minute on pull-up work: strict, kipping, butterfly
At home: 3 x 15 side plank with lateral leg raise
1: Metcon (Weight)
6 rounds, For quality
6 Deadlifts @ 80%
6 Ring rows
6 Push ups
Rest 30-60 seconds
2: Metcon (Weight)
6 rounds, For quality
6 Deadlifts @ 80%
6 Strict pull ups – banded if needed
6 Pike boxed HSPU
Rest 30-60 seconds
3: Metcon (Weight)
6 rounds, For quality
6 Deadlifts @ 80%
6 Strict pull ups
6 Strict HSPU
Rest 30-60 seconds
BW: Metcon (No Measure)
6 rounds, For quality
90 second Reverse plank holds
20 v-ups
12 Pike Push ups
Rest 30-60 seconds
Accessory Work
3 sets
Banded W hold
rest 30 seconds
Banded Y Hold
rest 30 seconds
Banded M hold
Rest 60 seconds
W hold: https://www.youtube.com/watch?v=Xv8iibQogT4
Y hold: Same as for the W, but with arms in a OH position.
Banded M hold: Same as for the 2 exercises above, but with
arms down along your body, palms facing forward.