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Tuesday 180814
Sumo deadlift 3-3-3-3-3 reps
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Related:
• The Sumo Deadlift
Wednesday 231129
Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb
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Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.
Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 55 lb
♂ 75 lb
Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 35 lb
♂ 45 lb
Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull
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Sunday 181014
3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls
25 pull-ups
Men: 75-lb. SDHP
Women: 55-lb. SDHP
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Related:
• The Sumo Deadlift High Pull: Core to Extremity
• "Why Sumo Deadlift High Pull?"
Saturday 240106
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 65 lb
♂ 95 lb
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Scaling:
In this workout, no single round should take longer than 2 minutes to complete. The loading of the sumo deadlift high pull should be light and allow you to perform the reps in 2 sets or less.
Intermediate option:
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 55 lb
♂ 75 lb
Beginner option:
5 rounds for time:
8 sumo deadlift high pulls
8 push-ups from the knees
♀ 35 lb
♂ 45 lb
Resources:
The Sumo Deadlift High Pull
A Fresh Take on the Lowly Push-Up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.
Wednesday 180725
15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups
Men: 135 lb.
Women: 95 lb.
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Post time to comments.
Related:
• CrossFit WOD 180725 Tips With Rory McKernan
• The Sumo Deadlift High Pull
• Visual Cueing on the Sumo Deadlift High Pull