CrossFit Surmount – CrossFit

ONLY THOSE PARTICIPATING IN SUMMERTIME CHALLENGE WILL COMPLETE BLAST!

All athletes will work at the same time and complete workout in two heats.

Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks (power snatches) in the 4th round the athlete will perform AMRAP clean & jerks (or power snatches) until the workout is over at 16 minutes.

Summer Blast Benchmark (AMRAP – Reps)

4-Minute Rounds

– 20 box jump overs

– 15 toes to bar | anchored toes to bar | sit-ups

– 10 power cleans*
Men

Level III (Rx+)

– 30″ box

– 155/185/205/225# C&J

Level II (Rx)

– 24″ box

– Anchored Toes to Bar

– 95/115/135/155# C&J

Level I (scaled)

– 20″ box

– Sit-ups

– 55/75/95/115 C&J

Women

Level III (Rx+)

– 24″ box

– 105/125/145/155# C&J

Level II (Rx)

– 20″ box

– Anchored Toes to Bar

– 55/70/85/105# C&J

Level I (scaled)

– 14″ box

– Sit-ups

– 35/55/70/85 C&J

Metcon (AMRAP – Reps)

4-Minute Rounds

– 10 burpee box jump overs

– 15 V-ups

– 10 power snatches*
Men

Level III (Rx+)

– 75/95/115/135# power snatches

Level II (Rx)

– 65/75/85/95# power snatches

Level I (scaled)

– 20″ box

– Sit-ups

– 45/55/65/75# power snatches

Women

Level III (Rx+)

– 53/73/93/103# power snatches

Level II (Rx)

– 43/53/63/73# power snatches

Level I (scaled)

– 35/40/45/50# power snatches