CrossFit Surmount – CrossFit

Deadlift (Elevator Deadlift, EMOM x 5 : 3)

Elevator deadlift:

Athletes will perform a deadlift to mid shin, hold for 2 seconds, then descend

over 2 seconds back to the floor, touch and go, repeating this sequence at the three positions (mid shin, knee, full ext) to make one rep. We will cycle through these 3 positions over 3 total reps.

AT HOME:

Use DBs, KBs, or odd object

Metcon (Time)

4 rounds

• 15 TTB

• 10 Hang Power Clean @135/95lbs

*rest 2 mins*

4 rounds

• 15 TTB

• 10 Push Jerks @155/105lbs
AT HOME PARTIAL

4 rounds

• 10 DB weighted V-ups

• 20 Kettlebell swings

*rest 2 mins*

4 rounds

• 10 DB weighted V-ups

• 10/10 Single KB Push press

AT HOME BODYWEIGHT

4 Rounds

• 10 V-ups

• 12 Odd object GTO

*rest 2 mins*

4 Rounds

• 10 V-ups

• 12 Odd object push press

H: Metcon (AMRAP – Reps)

6 ROUNDS

– 30sec Max effort Push-Ups

– 30sec max Effort Burpees

– 30sec max Effort Glute Bridge

– 30sec max Explosive Step ups:

https://youtu.be/dvggf9hPwtM?t=34

rest 30
Note: You want a FULL 30 seconds of work.

Start a timer only when you are ready to start

your work, do not time the transitions. Take

the time you need in the transitions to

properly setup

Conditioning

Running

10 x 50m take offs

Walk back 50m

*Take offs are sprint starts where your first 10 strides are as hard as possible, then over the course of the rest of the 50m you will gradually start to slow down from a full sprint to a stop and walk back at the 50m mark.