Deadlift Back Workouts for CrossFit Athletes to Improve Midline Stability


3 rounds for time of:

  • 30 wall-ball shots
  • 30 sumo deadlift high pulls
  • 30 box jumps
  • 30 push presses
  • 30-cal. row
  • 30 push-ups
  • 10 body-weight back squats

♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box

♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box

This workout combines seven skills: throwing, lifting, jumping, pressing, rowing, pushing and squatting motion patterns. It includes three high reps of moderate weightlifting, three high reps of low skill gymnastics and one conditioning aspect in the long-distance row.

The sumo deadlift high pull in this back workout is an often overlooked movement in CrossFit programming.

“The movement pattern of the SDHP is invaluable for learning to transfer power from the hips and legs, through the upper body, and into the object being lifted with maximal efficiency,” writes CrossFit.

The training purpose of Zeus is to improve stamina and increase fatigue capacity. In this WOD, athletes learn to how control their fatigue and continue to work in spite of increasing tiredness.

This workout will probably take most athletes over half an hour.

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