CrossFit Surmount – CrossFit

Gymnastics

Gymnastics Pull up Complex

5 sets:

5 strict

6 kipping

7 Butterfly

or

5 sets:

5 strict band assisted pull ups

6 jumping kipping pull ups on a box, one leg off*

1-5 kipping pull ups

https://www.youtube.com/watch?v=pSQZCjqq0XQ&feature=youtu.be

1: Metcon (12 Rounds for time)

EMOM x 12

Odd- 10 hanging knee raises + 5 DB cleans @ 25/15 lbs

Even- 45 seconds single under OR DU practice

2: Metcon (12 Rounds for time)

EMOM x 12

Odd- 5 TTB + 5 DB power cleans

Even- 30 double unders

3: Metcon (12 Rounds for time)

EMOM x 12:

Odd- 10 TTB + 5 DB cleans @ 50/35 lbs

Even- 40double under

4: Metcon (12 Rounds for time)

EMOM x 12*

5 TTB

5 DB Clean @ 50/35 lbs

30 Double unders

* All the work done in the same minute

Accessory Work

Prone Band Resisted Hamstring Curls

3 x 60 seconds max repetition @light band