Alright… Here We Go…
3rd “New” Movement… The Sumo DeadLift…
Once Again… It’s Not Really New… We’ve Done Them Before…
Actually… We Performed Them In A Strength Cycle Not Too Long Ago…
For Today… Instead Of Starting With Your Feet Underneath Your Hips…
We’re Going To Walk Them Out Into A Wide (Sumo) Stance…
Your Grip Is Going To Be A Little Closer Than Your Traditional DeadLift…
And Your Set Up At The Bottom Is Going To Be Different Than Your Traditional DeadLift…
WHEN YOU COME IN… I’M GOING TO ASK YOU TO LOAD UP YOUR BARBELL WITH SOME WEIGHT… HOW MUCH? THAT DEPENDS ON EACH INDIVIDUAL…
And Once Again… Obvioiusly… Once We’re Actually Face To Face… I’ll Give You Some Tips On How To Warm Up As Far As How Many Reps You Should Perform Before You Start Going For Singles…
Whatever Number You Get Today… Make Sure You Record It!
Because As The Weeks Go On… We’ll Base Our Percentages Off Of That Number…
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ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish A…
1 Rep Max Sumo DeadLift
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MetCon…
As Far As You Can Get in 12 Mins:
3 DeadLifts (Rx’d: M-225/155lbs…)
Ascending Box Jumps (Rx’d: M-24″/20″…)
1-2-3-4-5-6-7-8-9-10… Etc…
… TIME!!!
Just An Example… But Your Score Might Look Like…
If You Were On The Round Of 13 Box Jumps Jumps & Your Finished The Box Jumps…
3 DLs + 13 Box Jumps…
But… If You Were On The Round Of 13 Box Jumps Jumps & Only Got 9 Box Jumps…
3 DLs + 9/13 Box Jumps…
And There Will Be Some Burpees… But I’ll Explain That @ The WhiteBoard… I Don’t Want To Confuse Anybody…
Got It!? No??? Good Times…
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3…2…1…GO!!!
Mando
8.3.2023 WOD & Scores…
RainCrossStrengthandConditioning 