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