CrossFit Surmount – CrossFit

Weightlifting

3/2: Strict press + Push press (EMOM 12)

Odd: 3 strict press + 3 push press @80% of strict press

Even: 100m Run or Row

Score: Weight used across each set

1: Strict press + Push press (EMOM 12)

Odd: 3 strict press + 3 push press

@moderate

Even: 100m Run or Row

Score: Weight used across each set

Metcon

3: Metcon (Time)

10 rounds

4 Burpee box jump overs 24/20″

10 Power cleans @115/75lbs

30 DU’s

Score: Time

Time Cap: 15mins

2: Metcon (Time)

10 rounds

4 Burpee box jump overs 24/20″

10 Power cleans @95/65lbs

15 DU’s

Score: Time

Time Cap: 15mins

1: Metcon (Time)

10 rounds

4 Burpee box jump overs @low or step overs @high

10 Power cleans @light

30 single unders

Score: Time

Time Cap: 15mins

Accessory Work

Bird dog

3 x 10/side

Rest 60 seconds between sets

Hold every rep for 6 seconds

Beginner: https://www.youtube.com/watch?v=CQxdI5Gi5vc

Inter.: https://www.youtube.com/watch?v=Hc4-fGqSMLA

Advanced: https://www.youtube.com/watch?v=eMc71nTlciE

– Hips MUST remain stable when extending arm and leg