CrossFit Surmount – Barbell Club

Warm-up

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.

B. Stretch

C. Push Jerk PVC Drills

Weightlifting

Spend 25 minutes to establish a 1RM Push Jerk

Push Jerk

Metcon

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

1,1…2,2…3,3…4,4…5,5….

Hang Power Clean 135/95

Box Jumps 24/20

100m run (200m row or 300m bike)