CrossFit Surmount – CrossFit
Push Jerk (EMOM x 5, 3 Push Jerk)
AT HOME Partial Equipment
3-6 Single arm seated DB press/side
+
5 Hollow body flexion extension
https://www.youtube.com/watch?v=DTTbagiiQmg
AT HOME Bodyweight
8-10 Piked/box hspu
+
5 Hollow body flexion extension
https://www.youtube.com/watch?v=lHxGs
Md9kv
Metcon (AMRAP – Rounds and Reps)
Amrap 3 min x 4 sets rest 2 min between
30 Wall Ball @ 20/14lbs
4 Rope Climb
AT HOME BODYWEIGHT
Same time domain
30 odd object thrusters
10/10 single arm odd object bent over rows
AH: Metcon (AMRAP – Rounds and Reps)
AT HOME Partial
Amrap 3 min x 4 sets rest 2 min between each AMRAP
Alternate between these these2 Amraps
1) 4/4 shoulder to overhead
4/4 one arm floor press
4/4 one arm bent over row
2) 4/4 bulgarian split squat
4/4 glute bridge feet on box
4/4 lunges front rack object
Conditioning
Accessory
800m easy
400m Medium
200m hard
200m easy
400m medium
800m Hard
H: Metcon (No Measure)
AMRAP 14
30 double unders
25 situps
15 KB deadlifts or gluge bridges
*rest 2 min
EMOM 7
20 Wall balls or squats
*rest 2 min
AMRAP 12
30 double unders
25 situps
15 KB deadlifts or gluge bridges
*rest 2 min
EMOM 6
25 Wall balls or squats