2501 17 – Sumo Deadlift

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2501 17 – Sumo Deadlift

CrossFit St. Albans – CrossFit

Warm-up

Deadlift warm up and pre activation (No Measure)

Get sweaty then…

Neural flossing

Sumo good morning

Grass pickers

Split squats

Stiff leg DL with empty bar or light weight + band at the knees

Mobilise as needed

Weightlifting

Sumo Deadlift (Work towards a heavy single)

Work through some higher rep ranges with lighter weight and decrease the reps as the weight goes up until you start to hit those heavy singles.

Metcon

A: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 cal Row

30 Thrusters 30/20kg (NO DROP ZONE!)

REST 4 MINUTES

B: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 Wall ball shots 6/9kg

30 Double unders (RX+ UNBROKEN SETS)