Get uncomfortable – Tue 2.07.17
Sumo Deadlifts are uncomfortable for some people. I Deadlift a traditional style, but for me, and for working CrossFit where there is always unknowable aspects to the programming, Sumos can come in handy. Take my SWAT test for instance: One of the tests involves as many reps as possible of Bodyweight Deadlifts for a minute. This is usually the last test we do, and to save my back and create a shorter range of motion, these come quite in handy. Not to mention, when we detain people in my job and lift them off the ground, it’s usually some variation between a traditional and Sumo stance.
We worked Sumo Deadlift High Pulls yesterday, so you should be ready for these Deadlifts today.
Strength: Sumo Deadlift 3-3-3-3-3
Reps of 20-15-10-5:
– Power Clean (Performance: 135/95#, Fitness: 115/75#, Health: 95/55#)
– Front Rack Weighted Lunges (Performance: 135/95#, Fitness: 115/75#, Health: 95/55#)
– Ring Push Ups (Performance: Ring Dips, Fitness: Rx’d, Health: Push Up sub of choice)
*Optional Strength: Wendler Week 2 Day 2:
70% x 3
80% x 3
90% x 3+
(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps. If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)
The CrossFit Open is only weeks away. CrossFit Open 2017 registration is open now. I will be setting up a team this weekend. Click HERE for more information. For those interested, we are going to form a team. For those not-so-interested, we are still going to program the Open workout for the entire gym. We do this for several reasons. 1) so we can remain a community and do it together. 2) Because when it comes down to it, it’s JUST a CrossFit workout, and only YOU put the pressure to make it harder on yourself!
The Open is Fun! And every Friday leading up and during the Open, Coach Phil will be doing the workout at 6 pm and would love some of you to join him! If not, he will still do it alone, because he is one motivated and motivating fool! Let’s have some fun and everything can still be scaled!
And, this February Sweat Angels is partnering with Guiding Eyes for the Blind to help the blind by caring for their trusted guide dogs. Every 3 check-ins provides a bowl of food for a guide dog in training. #guidingeyes