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