Warm Up:
3 sets:
15 jumping jacks
10 sit-ups, tuck-ups, or V-ups
5 wide stance inchworm + push-ups
Skill Work:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.
WOD:
For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.
Intended Stimulus: 5-10 Minutes
Intermediate:
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.
Beginner:
For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.
Home Workout:
For time:
50 double-dumbbell deadlifts (35/50 lb)
50 single-arm dumbbell sumo deadlift high pulls (35/50 lb)
– Every minute including the start, complete 7 V-ups.
Movement scaling options:
Deadlift: Load, reps
Sumo deadlift high pull: Load, reps
Knees to elbows: Range of motion, reps, V-ups, sit-ups
Cool down:
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch