CrossFit Surmount – CrossFit
Gymnastics
A: Metcon (5 Rounds for reps)
5 unbroken sets
4-6 Ring Muscle-ups
4-6 Ring dips
Rest as needed between sets
TC:10 min
Score: Total reps each round
Level 2
5 Unbroken sets
4-6 Sling Shot Muscle Ups
4-6 Toe Assisted Ring dips*
*After last slingshot, touch the toes down and continue dips
Slingshot muscle up: https://youtu.be/4Dgy_b28Olg
Level 1
5 sets
4-6 Assisted Pull Ups
4-6 Hand Elevated Push Ups/ Push ups
Metcon
B: Metcon (Time)
30/24 Cal Row/bike/ski
30 CTB
30 Step ups 2×50/35 lbs (farmer)
25 CTB
30 Step ups 2×50/35 lbs (front rack)
20 CTB
30 OH walking lunges 2×50/35 lbs
30/24 Cal Row/bike/ski
RX+ 30 C2B Across
TC: 20 min
Level 2
30/24 Cal Row/bike/ski
20 Pull Ups
30 Step ups @ 35/20 lbs x 2 (farmer)
15 Pull ups
30 Step ups @ 35/20 lbs x 2 (front rack)
10 Pull ups
50′ OH Walking Lunges @ 35/20 x 2
30/24 Cal Row/bike/ski
Level 1
20/16 Cal Row/bike/ski
20 Assisted Pull Ups
30 Step ups @ Bodyweight
15 Assisted Pull Ups
30 Step ups @ Bodyweight
10 Assisted Pull Ups
50′ Walking Lunges @ Bodyweight
20/16 Cal Row/bike/ski
Extra Accessory
Metcon (No Measure)
Power Conditioning
Every 90 seconds x 6
10sec max Cal Assault bike
25′ Sled push sprint @moderate