CrossFit Surmount – CrossFit
14 Days of Quarantine (Time)
Using 1 DB or KB 50/35lbs
• 1 DB THRUSTER
• 2 DB GOBLET SQUATS
• 3 DB TRICEPS EXT (Or Triceps
Dips)
• 4 LYING HIP RAISES
• 5 BURPEES OVER DB
• 6 DB One-arm OH alt lunges steps
• 7 DB BICEPS CURLS (Or hold with
two hands)
• 8 JUMPING LUNGES ALT.
• 9 DB HIP SWINGS or KB swing
• 10 HSPU or pike push-ups
• 11 SIDE CRUNCHES 1/1, 2/2, 3/3, etc
• 12 DB PUSH PRESSES 6/6
• 13 GLUTE BRIDGE
• 14 ALT. DB SNATCHES
There is no intended stimulus other than being
very long and endurance based. Our main goal is to have some
laughs and sweat! This workout is performed like the 12 days of
Christmas benchmark: Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1,
etc. – all the way to 14-13-12-11-10-9-8-7-6-5-4-3-2-1.
H: Metcon (No Measure)
EMOM x 42 (or 24) Minutes
1) :45 later plank walk
2) 10 Pike Push-ups
3) 12 bear crawl (3 step forward, 3 back)
4) :45 chair hold
5) 12 body rows
6) rest