Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

10 Over & Backs

10 Empty Bar good mornings

10 Sumo RDLs

5 Empty bar Sumo Deadlifts

5 Sumo Deadlift High Pulls

 

S/S/S:

Sumo Deadlift

5 X 5

Increase weight ea set

Video courtesy of The Barbell Brigade.

Rounding out our new strength cycle will be our pulling movement, the Sumo Deadlift.  Always a good additional movement to build great back and posterior strength, the Sumo Deadlift will hit different than the traditional deadlift.  You’ll get more hip and full leg work in this one.

 

WOD:

For Time:

500M Row

30 KB Sumo Deadlift High Pulls (55/35)

45 Am. KB Swings

500M Row

30 Dual DB Deadlifts (50/35)

15 Devil’s Press

500M Row

 

Time Cap – 18 Min

 

Videos courtesy of WOD Star, CrossFit HQ, and CrossFit Federal Hill, respectively.

Today you’re REALLY going to want to do the mobility afterwards (or the yoga class at the Community Commons, click here to sign up), otherwise, walking upright may be an issue.  Since you just came off of Sumo Deadlifts in the strength piece, continue using hips as much as you can in the SDHPs. On the Dual DB deadlifts, only one head of each DB needs to make contact with the ground.

 

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Row -> cut distance to 400

 

Cool Down:

Iron Cross – 1 Min per side

 

Roll Out T-Spine – 2-3 min