CrossFit Surmount – CrossFit
Gymnastics
EMOM x 6
6 ring dips
or
2 Ring Dips: Use negative descent + hold in bottom position (unassisted hold + assisted ascent
or
2-3 reps
Use tempo and maintain tension
– Box Dips
– Paralel bar dips
– Push Ups
1: Metcon (Time)
5 rounds
– 8 Power cleans (75/55)
– 10 box jumps/ Step Ups (24/20)
– 16 KBS @ 35/26 KG, Russian
2: Metcon (Time)
5 rounds
– 8 DB power cleans 40/25
– 15 Box Jumps 24/20’’
– 20 KBS @ 53/35
3: Metcon (Time)
5 rounds
– 8 Power Cleans @ 155/105
– 15 Box Jumps 24/20’’
– 20 KBS @ 53/35
Accessory Work
Hollow up holds with double DB
8 sets
15 seconds on
15 seconds off