CrossFit Surmount – Barbell Club
A. Max Effort to build cardio.
We will perform this “warm-up” 1-2x/week.
As a group, we will perform 10 Rounds (10 sec on/ 10 sec off) Bike or Rower at maximal effort.
C. Push Jerk PVC Drills
Spend 25 minutes to establish a 1RM Push Jerk
Stimulus fo this workout is that you get 7 to 9 Rounds of work completed.
If you get less than 7, then you didn’t scale the weight appropriately (too heavy) and if you get more than 9 same story, but you went too light.
You must select the correct weight, box height, AND aerobic activity.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
Hang Power Clean 135/95
Box Jumps 24/20
100m run (200m row or 300m bike)