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Friday January 6, 2017 CrossFit Peabody Workout of the Day: SUMO DEADLIFTS!

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WARM-UP:

With an empty barbell, complete3 sets
10 Sumo Deadlifts
10 Back Squats
10 Good mornings
10 reverse lunges in place (total)
10 Overhead Squats
*rest as needed

MOBILITY PREP:

Sumo Deadlift Review
*Glute Activation between sets
– Miniband walks ┬ápair with glute bridges

STRENGTH/SKILL:

1) Sumo Deadlifts for Speed:
5 x 5 @50-60%.
– Perform a set every 60-90s
– Reset on each rep
– Take 3-4 sets to warm-up before starting work sets
2) Seated Box Jumps: 3 x 5. Rest 60s.

METCON:

For time:
21-15-9
Power Cleans (#135, 95)
T2B
L3: (#115, 75)
L2: (#95, 65) (Knee lifts)
L1: (#75, 55) (Knee lifts)
8:00 Cap

Post HEAVIEST load and TIME to coments!

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