CrossFit Surmount – CrossFit
Metcon (AMRAP – Reps)
Teams of 2, for 22 minutes:
– 120 Step ups – 2 DBs (50/35), While one partner performs
the Step ups, the other holds a handstand
(or scale)
– 100 DB Push Press, While one partner is
holding a hollow body (or scale)
– Max rep Rope Climb in remaining time
Scaling Options:
– Step ups: Lighter load
– Strict HSPU: Push ups or BOX HSPU
– HS hold: Wall facing, bending slightly at the hip to reduce the
load (if uncomfortable with kick up)
– Hollow hold: Tuck Hold OR alternating limb hollow hold OR
legs only, arms at sides
– DB push press: Lighter load
– Rope Climbs: Half climbs OR Jumping Rope pull ups OR strict
pull ups (3 for 1
Accessory Work
5 sets @AHAP
50′ Pinch Grip Plate Carry
50′ Fat grip Farmer Carry
You should not be able to perform a lot more than
50’ with the weight you use. The goal here is to develop grip
strength for the duration of a max effort.