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Components

Sumo Deadlift

Metcon

Straight Leg Raises

Settings

Workout

Maximize

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if you start to lose it end your sets. – Metcon: The goal with this piece is work maximally on each set. Go with a moderate weight on the sled and rest 60-90s between sets.

Warm-up

A:

BP Lower Complex with an empty BB:
3 Rounds of:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add lightweight.
Then,
Review Sumo Deadlift. Between warm-up sets perform 10 Glute Bridges to activate the glutes.

Strength/Skill

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

Sumo Deadlift

– After ramp-up sets there should be 3-4 more singles to progressively build to a 1RM.
– Beginner: 5 x 5. Rest 2:00

Metcon

C: Metcon (AMRAP - Rounds)

8-10 Rounds of:
40 Yard Sledpush (moderate weight)
Rest 90s-2:00.
*Score = total # sets of completed

Alternate Option:
AMRAP 18:
30s Max Effort Assault Bike
Rest 90s-2:00

Extra Credit

D: Straight Leg Raises (3 x 8-10. Rest 60s.)

https://www.youtube.com/watch?v=ob0cnlRtPO0

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

Whiteboard:

Monday, June 17, 2019

Male Clients

1

Joel
Brown

5:00PM CrossFit Group Cla...

1 x 1 @ 500 lbs

1

Joel
Hartzler

8:45 CrossFit Group Class...

1 x 1 @ 500 lbs

2

Daniel
Scullion

CrossFit: 7:00 AM

1 x 1 @ 405 lbs

2

Dominic
Talanca

1:00PM CrossFit Group Cla...

1 x 1 @ 405 lbs

3

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 1 @ 385 lbs

4

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 1 @ 365 lbs

💩

5

Bradley
Farrell

6:00 CrossFit Group Clase...

1 x 1 @ 355 lbs

Went for 405...failed miserably.

6

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 1 @ 335 lbs

6

Tevis
Blom

1:00PM CrossFit Group Cla...

1 x 1 @ 335 lbs

failed 365 x2

7

Brian
Rogers

5:00PM CrossFit Group Cla...

1 x 1 @ 325 lbs

7

Kevin
English

5:00PM CrossFit Group Cla...

1 x 1 @ 325 lbs

8

Dan
Glauber

CrossFit: 7:00 AM

1 x 1 @ 315 lbs

kinda got 345

9

Alan
Brook

1:00PM CrossFit Group Cla...

1 x 1 @ 310 lbs

10

Daniel
McClanahan

6:00PM CrossFit Group Cla...

1 x 1 @ 305 lbs

First time sumo DL. All time DL PR

11

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 300 lbs

12

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 1 @ 285 lbs

13

Dan
English

1:00PM CrossFit Group Cla...

1 x 1 @ 225 lbs

Missed 245.

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 1 @ 317 lbs

w/reds. Really happy. Haven’t pulled over 295 in several months o...

2

Shelby
Morge

6:00PM CrossFit Group Cla...

1 x 1 @ 285 lbs

:( not a PR

3

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

1 x 1 @ 260 lbs

4

Amanda
Michael

5:00PM CrossFit Group Cla...

1 x 1 @ 230 lbs

4

Jamie
Troche

8:45 CrossFit Group Class...

1 x 1 @ 230 lbs

5

Heather
Metzler

1:00PM CrossFit Group Cla...

1 x 1 @ 225 lbs

back hurty

6

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 220 lbs

7

Rachel
Hatfield

8:45 CrossFit Group Class...

1 x 1 @ 215 lbs

8

Courtney
Steele

6:00 CrossFit Group Clase...

1 x 1 @ 205 lbs

Back not feeling it today.

9

Olessia
Roth

5:00PM CrossFit Group Cla...

1 x 1 @ 200 lbs

10

Abbey
McClanahan

5:00PM CrossFit Group Cla...

1 x 1 @ 185 lbs

10

Brooke
Higgins

1:00PM CrossFit Group Cla...

1 x 1 @ 185 lbs

10

Christine
Cadwallader

1:00PM CrossFit Group Cla...

1 x 1 @ 185 lbs

10

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 185 lbs

15# PR

10

Venus
Marie Schrader

8:45 CrossFit Group Class...

1 x 1 @ 185 lbs

11

Jessica
Weinkle

1:00PM CrossFit Group Cla...

1 x 1 @ 180 lbs

12

Anna
Zarn

5:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

Almost got 175

13

Grace
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 155 lbs

14

Blair
Williams

6:00 CrossFit Group Clase...

1 x 1 @ 145 lbs

15

Karla
Fierimonte

1:00PM CrossFit Group Cla...

1 x 1 @ 130 lbs