CrossFit Surmount – CrossFit

We have never programmed a 40min amrap before, but it fits
nicely to balance out the interval training this week. Today we
are going long, with movements that are easier on the athletes
Central Nervous System to illicit a purely aerobic response. We
want athletes to cruise through this, mentally breaking it up in
5min chunks of effort. Nothing should be aggressive today, just
getting our sweat on to flush out lactate. If we want to get
aggressive we can do it in the final 5-10mins. We might find that
this aerobic pace for 40mins is plenty enough

2: Metcon (AMRAP – Rounds and Reps)

Amrap 40 mins

20 cal Bike/Row/Ski/Run

40 Russian Kettlebell swings @ light

60 Sit-ups

100′ Single arm front rack kb carry @ light

3: Metcon (AMRAP – Rounds and Reps)

Amrap 40mins

40 cal Bike/Row/Ski/Run

60 Kettlebell swings 50/35lbs

80 Sit-ups

200′ Single arm front rack kb carry 50/35lbs

Accessory Work

Weighted OH Sit-ups with feet anchored

3 x 6 @AHAP