Twosday

CrossFit Surmount – CrossFitDeadlift (Work to a heavy 5 reps at 9/10 RPE)3: Metcon (Time)For time 28 Wall Ball @20/14lbs 7 Hang Squat Clean @185/125lbs Rest 2mins For time 3 rounds 14 Bar facing Burpees 7 Front Squat @ 185/125lbs2: Metcon (Time)For time 28 Wall...

Hangin’ w/ Mr. Cooper

CrossFit Surmount – CrossFitGymnasticsEMOM 10minutes 1-2 Weighted Strict Muscle-ups @As heavy as possible Scale option 1: EMOM 10 2-4 Ring rows + 2-4 Bench dips Scale option 2: EMOM 10 2-4 CTB + 2-4 Ring dip *Assist the movements as needed Scale option 3: EMOM...

CrossFit Games Mash-up #2

CrossFit Surmount – CrossFitAnother mash-up of 2 CrossFit Games Events! EnjoyMetcon (Time)Nasty Nancy 5 rounds 500m run 15 Overhead Squats (95/65) 15 Bar facing burpeesHandstand Hold (Time)Rest 3 minutes after metcon, and 1 attempt at max handstand hold: can do...

Awful Annie on a Rower -Games Workout Mash-up

CrossFit Surmount – CrossFitIt’s CrossFit Games time! And this is a mash-up of two workouts the athletes are giving a go! Have fun!Metcon (Time)With a partner: 1000m row/run buy in then… 100-80-60-40-20 Double unders Weighted sit-ups with MB 20/14...

Sasquatch Friday

CrossFit Surmount – CrossFitHang Snatch (5 sets @ ascending)1 Squat Snatch 1 Hang Squat Snatch First set start @60%3: Metcon (AMRAP – Rounds and Reps)AMRAP 6minutes 12 Hang Power Clean @115/75lbs 12 Box Jump over @24″/20″ 12 TTB rest 2...

OH Russia

CrossFit Surmount – CrossFitGymnasticsStrict ring muscle ups Every 2 mins for 12mins 2-4 reps RX+ Weighted Scaling Options: Beginner: Every 2 mins for 12mins 2-4 Strict assisted pull-ups / ring rows + 2-4 Floor supported ring dips / Bench dips or 4-8 Russian...