CrossFit Surmount – CrossFit
Metcon (Weight)
5 sets
4 Deadlift
6 Power Clean @60%
50′ Front Rack Lunges (or about 6/leg if in place)
Rest 2 minutes between sets
At Home Version
E2MOM x 5 sets
20s Reverse plank + march
20s Frog Glute bridge
20s Odd object hug lunges
1 min Rest
https://youtu.be/5feZcZJGy3I?t=278
Metcon (4 Rounds for time)
E4MOM x 4
2 rounds of
6 Ring Dips
6 Cal Assault Bike
6 HSPU
At Home
E4MOM x 4
2 rounds of
6 Bench Dips
6 Bulgarian split jump squat per side
6 HSPU
At Home, BODYWEIGHT
E4MOM x 4
2 rounds
12 Table dips
12 Alternating jumping lunges
12 Pike push-ups
NOTE: Optional active recovery
At the 3 min mark of each interval draw a card
from a standard deck:
Red = Plank up & downs
Black= Feet raised glute bridge
Ace is 1
Face Cards = 10 reps
H: Metcon (AMRAP – Rounds and Reps)
Amrap 40 minutes
Run 400m
30 sec plank hold
30 sec reverse plank hold
30 sec handstand/Pike hold
15 KBS or burpees
Accessory Work
Track Work, Running
AMRAP 30mins
400m Hard
400m Moderate
400m Easy