Layers of Ladders

Iron Grip CrossFit – CrossFit

The Sumo deadlift high pull is not seen very often anymore. But it is one of the nine foundational movements of CrossFit. It has tremendous functionality. Not everything we try to pick up is so perfectly balanced and positioned as a barbell. Some objects require more awkward positions. But we can still lift them effectively, efficiently and safely. The SDHP is also a great introduction to the principles of using large muscles to initiate a movement, and then seemlessly transfering the movement to the smaller muscles while accelerating to the finish, i.e the olympic lifts. Don’t underestimate this movement.


Warm-up (No Measure)

2 Rounds

300 meter Bike

125 meter Row

100 meter Run

20 Double unders

15 KB swings


Sumo Deadlift High Pull


Metcon (Time)

For Time:

21 Deadlift @ 75/55

21 Sumo deadlift high pull @ 75/55

21 Snatches @ 75/55

15 Deadlift @ 95/65

15 Sumo deadlift high pull @ 95/65

15 Snatches @ 95/65

9 Deadlift @ 115/75

9 Sumo deadlift high pull @ 115/75

9 Snatches @ 115/75

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