CrossFit Surmount – CrossFit
Gymnastics
Option 1:
4 sets
– 5 Ring Push Ups, chose angle to accommodate level, must
control descent over 4 seconds.
– 5/5 DB strict press, 4 seconds descent
Option 2:
4 sets
– 5 Ring Pike HSPU, rescue load by placing feet on ground or lower
box OR on knees.
– 5/5 DB strict press, 4 seconds descent
Option 3.
4 sets
-5 Ring pike HSPU with 4 seconds descent
+ fast ascent
-5/5 DB strict press, unilateral with tempo 4
seconds descent (alternated, hold the
other DB at the shoulder)
rest 2 minutes
1: Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP x 2, rest 2 minutes b/w each AMRAP:
6 OHS @ moderate, but able to do 6 unbroken
6 Jumping pull-ups
60 single unders
2: Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP x 2, rest 2 minutes b/w each AMRAP:
6 OHS @ 115/75
6 Jumping BMU or Chest to Bar pull-ups
30 Double Unders
3: Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP x 2, rest 2 minutes between each
AMRAP:
6 OHS @135/95
6 Bar muscle ups
30 Double Unders