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