CrossFit Surmount – CrossFit

Handstand Push-ups (Max unbroken (strict or kip))

Scaling Options:

1) Find heaviest Strict DB press, seated.

Then perform 5 x 3 @ 30% or so less

2) Find the deepest Range you can for the HSPU

1: Metcon (5 Rounds for time)

Every 3 minutes x 5

20 lower box jump over or step over

10 Abmat Situps

10 DB Step-ups @ 25/15 lbs, 20/16’’

2: Metcon (5 Rounds for time)

Every 3 minutes x 5

20 Box Jump over @ 24/20″

15 Straight Leg Abmat Situps

10 DB Step-ups @ 35/25 lbs, 24/20’’

3: Metcon (AMRAP – Rounds and Reps)

Every 3 minutes x 5

20 Box Jump over

15 GHD Sit-ups

10 DB Step-ups @ 50/35 lbs, 24/20’’

MAS Max Row Distance in 6 minutes (Distance)

The intent for MSS test is to go all out as fast as you can and for MAS to maintain fastest pace or highest average watts/calories per hour possible (to determine your Maximum Aerobic Speed on the rower