CrossFit Surmount – CrossFit

Back Squat (6 Back Squats @75% Tempo :03 descent)

Every 90 seconds for 12minutes

3: Metcon (Time)

5 rounds for time

16 Alternating DB Snatch 50/35lbs

12 Step-up over 1×50/35lbs + 24/20″

60 Double unders

2: Metcon (Time)

5 rounds for time

16 DB Snatch @35/25

12 Step-up over @35/25 + 24/20″

30 Double unders

1: Metcon (Time)

5 rounds for time

16 DB Snatch @light

12 Step-up over @light and low

60 single unders

Accessory Work

Poliquin Step-ups

3 x 8

Tempo 3-0-X-0

Glute ham raise

3 x 8

Tempo: 3-0-X-0

Poliquin Step-ups: The purpose of the exercise is to target the quads and improve knee stability.

https://www.youtube.com/watch?v=3vcZTZNNP-A

Glute ham raise: The purpose of this exercise is to strengthen the hamstrings and improve lower

body pulling movements. https://www.youtube.com/watch?v=3vcZTZNNP-A