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Sumo Rack Deadlift

Tombstone

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Workout

Tombstone

– Strength: Today we are building to max Sumo Rack Deadlift. The purpose of this is to use less range of motion to tax your posterior in a different way. – Metcon: Today’s metcon is meant to be done at maximal effort and completed in as few sets as possible – challenge yourself, but opt for moving faster vs. going heavier. All sets of squats and KBs should be capable of being done in sets of 10.

Warm-up

A:

Perform 5 Minutes of Box Programming Dynamic Warm-up which will consist of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to the opposite hand
Carioca
Then with a light KB:
5 Sumo Deadlifts with KB
5 Russian KBS
5 Goblet Squats
*Go up in KB weight + repeat
Then,
Get barbells and start warming up Sumo Rack Pull Deadlifts – this will flow right into the strength section of today’s class.

Strength/Skill

B: Sumo Rack Deadlift (5-4-3-2-1+. Rest 2:00)

https://www.youtube.com/watch?v=2aZLnVOoYGQ

Set bar just below knees

– 1+ = 3-4 sets of 1 up to a 1RM.
– Beginner: Build to a challenging set of 3 if form permits.

Metcon Prep

C:

Warm-up Back Squats & Russian KBS

Metcon

C: Tombstone (Time)

For time:
30 Back Squats (225, 155)
50 Russian KBS (70, 53)
30 Calorie Bike (24 Calories ladies)

Rx+:(275, 185) (88, 70)
L3: (185, 125) (53, 35)
L2: (155, 105) (45, 30)
L1: (135, 95) (35, 25)

*Alternate Option for Air Bike:
400m Run
40/34 Calorie Row
30/24 Calorie Ski Erg

8:00 Cap

Extra Credit

D: Metcon (No Measure)

2 Options:
– Light Sledpull Powerwalk x 400 meters
– Reverse Hypers: 4 x 15. Rest 60s.

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, May 13, 2019

Male Clients

1

Albert
Steed

CrossFit: 7:00 AM

1 x 1 @ 625 lbs

Left hand gave out some

2

Joel
Hartzler

1:00PM CrossFit Group Cla...

1 x 1 @ 605 lbs

3

Brett
Smith

1:00PM CrossFit Group Cla...

1 x 1 @ 545 lbs

3

Dan
Ashworth

6:00 CrossFit Group Clase...

1 x 1 @ 545 lbs

3

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 545 lbs

4

Ryan
Fox

8:45 CrossFit Group Class...

1 x 1 @ 505 lbs

5

Bradley
Farrell

6:00PM CrossFit Group Cla...

1 x 1 @ 475 lbs

5

Dominic
Talanca

1:00PM CrossFit Group Cla...

1 x 1 @ 475 lbs

6

Scott
Shapiro

1:00PM CrossFit Group Cla...

1 x 1 @ 465 lbs

7

Kevin
English

1:00PM CrossFit Group Cla...

1 x 1 @ 435 lbs

8

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 1 @ 420 lbs

9

Kevin
Boyette

5:00PM CrossFit Group Cla...

1 x 1 @ 405 lbs

9

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 1 @ 405 lbs

10

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 400 lbs

11

Justin
Van Zyl

CrossFit: 7:00 AM

2 x 1 @ 385 lbs

11

Bernie
Mowbray

6:00PM CrossFit Group Cla...

1 x 1 @ 385 lbs

135, 205, 255, 295, 385

11

Bradley
Cooke

5:00PM CrossFit Group Cla...

1 x 1 @ 385 lbs

12

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 1 @ 365 lbs

12

Tevis
Blom

1:00PM CrossFit Group Cla...

1 x 1 @ 365 lbs

13

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 330 lbs

14

Jon
Higgins

6:00PM CrossFit Group Cla...

1 x 1 @ 315 lbs

Female Clients

1

Jill
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 400 lbs

no straps

2

Stephanie
Sumner

6:00 CrossFit Group Clase...

1 x 1 @ 380 lbs

3

Jamie
Troche

6:00 CrossFit Group Clase...

1 x 1 @ 365 lbs

Used lifting straps for the first time

4

Kimberly
Grenier

6:00PM CrossFit Group Cla...

1 x 1 @ 345 lbs

5

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 1 @ 325 lbs

Go up, sumo

6

Ali
Papi

8:45 CrossFit Group Class...

1 x 1 @ 310 lbs

7

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 1 @ 305 lbs

8

Heather
Metzler

8:45 CrossFit Group Class...

1 x 1 @ 300 lbs

8

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

1 x 1 @ 300 lbs

9

Shelby
Morge

1:00PM CrossFit Group Cla...

1 x 1 @ 285 lbs

Not a PR kind of day

10

Christine
Abbata

6:00PM CrossFit Group Cla...

1 x 1 @ 280 lbs

11

Courtney
Steele

6:00 CrossFit Group Clase...

1 x 1 @ 275 lbs

Probably could have done 285. Failed @ 300

12

Liz
Higgins

5:00PM CrossFit Group Cla...

1 x 1 @ 255 lbs

12

Rebecca
McHenry

5:00PM CrossFit Group Cla...

1 x 1 @ 255 lbs

13

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 1 @ 245 lbs

13

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 1 @ 245 lbs

Could have done more- time

13

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 245 lbs

13

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 245 lbs

Crazy! 😲

13

Selena
Boyette

6:00 CrossFit Group Clase...

1 x 1 @ 245 lbs

14

Private

1:00PM CrossFit Group Cla...

1 x 1 @ 235 lbs

14

Olessia
Roth

5:00PM CrossFit Group Cla...

1 x 1 @ 235 lbs

15

Anna
Zarn

6:00PM CrossFit Group Cla...

1 x 1 @ 225 lbs

15

Brooke
Higgins

6:00 CrossFit Group Clase...

1 x 1 @ 225 lbs

15

Pam
Stalls

5:00PM CrossFit Group Cla...

1 x 1 @ 225 lbs

16

Abbey
McClanahan

5:00PM CrossFit Group Cla...

1 x 1 @ 215 lbs

16

Lindsey
Gerkens

6:00 CrossFit Group Clase...

1 x 1 @ 215 lbs

Easy, ran out of weights

17

Blair
Williams

6:00 CrossFit Group Clase...

1 x 1 @ 205 lbs

17

Katie
Ragan

5:00PM CrossFit Group Cla...

1 x 1 @ 205 lbs

18

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 1 @ 200 lbs

18

Jessica
Weinkle

1:00PM CrossFit Group Cla...

1 x 1 @ 200 lbs

19

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 1 @ 175 lbs

20

Beth
Grace

8:45 CrossFit Group Class...

1 x 1 @ 145 lbs

21

Isabella
Schwenker

8:45 CrossFit Group Class...

1 x 1 @ 125 lbs

21

Mary
Kay McLeod

5:00PM CrossFit Group Cla...

1 x 1 @ 125 lbs

🎉