CrossFit Surmount – CrossFit

There are not time constraints. Be sure to rest between reps and rounds.

While there are many ways to complete this complex, the focus today will be on executing proper form. Thus, you must complete a power clean, ensuring that you stand up at full extension. Once you do so, complete a front squat. Again, stand up at full extension before completing push press (not push jerk). In other words, you may not complete a full squat clean and thruster instead of a power clean, front squat, and push press.

Lower and rest the barbell on your back and complete a high bar or low bar back squat. Push press (not push jerk) the bar from the back rack position, bring to shoulders, hips, and then floor to complete the rep.

Keep the bar in control at all times.

Bear Complex (5 rnds of 7 reps working up to max wt.)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press