CrossFit Surmount – CrossFit

Hang Power Clean (EMOM x 6: 1 PC, 3 HPC @ 70%)

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
Introducing, Kalsu, starting at the zero athletes will perform 5 burpees each min, having the rest of the min to perform thrusters until they complete 100 thrusters. A couple things about this workout 1) it is deceiving, athletes should be advised to choose a very conservative number of thrusters to do on the min and stay there. Doing 5 thrusters per min gets you sub 20mins which is extremely respectable for this workout. 2) Don’t be afraid to take a min off from doing thrusters if you’ve bitten off more than you can chew. Both the thrusters and burpees should be done with smooth and methodical reps, ensuring that athletes are breathing and managing their heart rates will be very important in the first 5 mins of this workout. This can get unnecessarily intense for a long period of time, make sure you are managing this for beginners by helping them reduce that intensity by reducing load and/or reps

Accessory Work

3 sets

8/side Banded KB Single leg RDL

20 fast Banded leg curls

Rest 60 sec

Banded single leg RDL:

https://www.youtube.com/watch?v=ebn6QaiMZ4g

Banded leg curls: https://www.youtube.com/watch?v=IKie2uqY7x4