CrossFit Surmount – CrossFit

Deadlift (4 x 10)

EMOM x 8mins

Min 1

10 Strict Pull-ups

Min 2

10 Deadlift @ 70% ish

Metcon (No Measure)

At home strength
AT HOME Partial Equipment

EMOM X 8

Min 1

8/8 Chair supported DB rows

https://www.youtube.com/watch?v=byOhsYwii2I

Min 2

8/8 RDL + reach with DB

DB 1 x 50/35lbs

No Equipment

Min 1

12 Body Row- Table or towel

Min 2

Towel Iso Deadlift 5s

Deadlift Pauses

*Mid shin

*knee

*mid thigh

Metcon (AMRAP – Rounds and Reps)

Use this rep scheme and triplet for all AMRAPs

20 Double unders

8 TTB

5/5 DB Hang Clean @1 x 50/35

(Pick up each metcon where you left off in previous one)

AMRAP 5mins

1min rest

AMRAP 4mins

1min rest

AMRAP 3mins

1min rest

AMRAP 2mins

1min Rest

AMRAP 1min
AT HOME Partial (same Format

as above)

20 Double Unders

8 DB weighted V-ups *

5/5 DB Hang Clean @ 1 x 50/35lbs

*DB in hands

AT HOME Bodyweight (same

format as above)

20 lateral jumps

8 V-ups

5/5 single arm Odd object swings

H: Metcon (AMRAP – Reps)

6 rounds

1minute max db Power Clean

30 seconds rest

1minute max Cal Bike

30 seconds rest

1minute max DB Thrusters

30 seconds rest

1minute max Burpees over DB

Rest 2 minutes
Body Weight:

1 minute max Box Jumps / Seated Vertical Jumps

30 seconds rest

1minute max Mountain Climbers / Double Unders

30 seconds rest

1minute max Air Squats / Jumping Air Squats

30 seconds rest

1minute max Burpees

Rest 2 minutes