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.
https://www.youtube.com/watch?v=gj_vY03YlXk
https://www.youtube.com/watch?v=-2z-Chk_mVY
Warm-up
Warm-up (No Measure)
2 Rounds
300 meter Bike
125 meter Row
100 meter Run
20 Double unders
15 KB swings
Skill
Sumo Deadlift High Pull
Metcon
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