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