CrossFit Surmount – CrossFit

Metcon (Weight)

Chin-ups, strict

Work to a set of 5, or a heavy set of 5
Beginner:

Help athletes find their threshold of 5 reps for strict chin ups, assisted.

Once they’ve found their threshold, they can then perform 5 x 5 @ a lower difficulty level with

rest between sets.

Intermediate:

Same modification as beginners. If athletes can perform 1-3 unassisted

chin ups, continue with

5 x 1-3 strict but unassisted reps.

3: Metcon (Time)

30-20-10

TTB

Wall Ball @ 20/14 lbs

100-80-60

Double unders

*Rest 2 minutes

Mystery cash out

2: Metcon (Time)

30-20-10

TTB/Swinging leg raises

Wall Ball @ 16/12 lbs

80-60-40

Double unders

*Rest 3 minutes

Mystery cash out

1: Metcon (Time)

20-15-10

Hanging knee raises or Sit Ups

30-20-10

Wall Ball @ moderate to light.

100-80-60

Single unders

*Rest 3 minutes

Mystery cash out