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