CrossFit Surmount – CrossFit
Gymnastics
Spend 15 minutes or so on…
5-10 unbroken sets
1-3 Kipping Ring Muscle-ups @bodyweight
1-5 Ring Dips
or
5 to 10 sets
5-7 False grip ring rows
5-7 Feet supported ring dips
Or…
5-10 sets
3-5 Strict CTB
3-5 russian dips
3: Metcon (2 Rounds for time)
On a continuously running clock:
@ 0:00
9-6-3 Power snatch @155/105lbs
3-2-1 Rope Climb
@10:00
21-15-9
Power snatch @95/65
Cal Row
2: Metcon (2 Rounds for time)
On a continuously running clock:
@ 0:00
9-6-3 Power snatch @115/75lbs
1-1-1 Rope Climb
OR
9-6-3 Strict chin ups
@10:00
21-15-9
Power snatch @75/55
Cal Row
1: Metcon (2 Rounds for time)
On a continuously running clock:
@ 0:00
9-6-3 Power snatch @moderate
9-6-3 Ring rows @challenging angle
@10:00
21-15-9
Power snatch @light
Cal Row
Accessory Work
Dragon flag
5 x 5
Rest 90 seconds between sets
Control every portion of the descent
Have in mind that this is an isometric exercise for the core. Your goal is to maintain contraction and position as much as possible for the whole descent.
https://www.youtube.com/watch?v=efuGU-PWlR0