CrossFit Surmount – CrossFit
Back Squat (1 x 4 @62% 1 x 4 @72% 2 x 4 @80% 2 x 4 @ 82%)
*If athletes do not have the loading to perform these %, we have the following option to compensate for the lack of load and still target eccentric strength and strength endurance:
E(2)MOM x 6
6-8 Tempo Back squat (Barbell or DB) @3.2.X.1
In remaining time: AMRAP wall sit
*Athletes should make sure to be aggressive in
the concentric drive. It should be as explosive
as possible in this iso-dynamic training.
Metcon (Time)
For time
15-12-9-6
Bar muscle ups
400m Run or 15/12 Cal Machine
At home option:
4 rounds
400m Run or 15/12 Cal Machine
5 x DB Gymnastic Complex @ 2 x 50/35lbs:
-4 push-ups
-4 alternating renegade rows
H: Metcon (Time)
2 rounds
21-15-9
Jump Squats
Run 200m
rest 2 minutes
21-15-9
Squat Thrusts
Run 200m
rest 2 minutes
21-15-9
Jump Over Object
Run 200m