Sumo Deadlift High Pull Back Workouts to Build Unstoppable Pulling Power

Fairly uncommon in CrossFit Programming, the sumo deadlift high pull is an invaluable exercise to learn to lift with maximal efficiency.

CrossFit Malibu Valentine’s Day Partner WOD

AMRAP (with a Partner) in 15 minutes

From 0:00-4:00:

  • Max Hand-Release Push-Ups
  • Max Kettlebell Sumo Deadlift High-Pulls (24/18 kg)

Alternate between movements, switch as desired

1 minute Rest

From 5:00-8:00:

  • Max Synchronized Air Squats (partners grip wrists)

1 minute Rest

From 9:00-11:00:

  • Partner A Max Row (calories)
  • Partner B run 400 meters

From 11:00-13:00:

  • Partner B Max Row (calories)
  • Partner A run 400 meters

Finally, from 13:00-15:00:

  • Max Pull-Ups (partners alternate each minute)

This is a great conditioning workout and, even if it is only 15 minutes long, it packs in a lot of exercises.

sumo deadlift high pull workout

Push yourself!

© Photo by @robcwilson @snoridgecrossfit

Calvario Benchmark WOD

Three AMRAPs in 24 minutes

AMRAP in 6 minutes:

  • 5 Sumo Deadlift High-Pulls (60/40 kg)
  • 10 Hang Squat Cleans (60/40 kg)
  • 15 Push Presses (60/40 kg)

Rest 3 minutes

Then, AMRAP in 6 minutes:

  • 50 Double-Unders
  • 100 meter Shuttle Sprint
  • 250 meter Row

Rest 3 minutes

Then, AMRAP in 6 Minutes:

  • 15 Pull-Ups
  • 30 Box Jump-Overs (60/50 cm)
  • 45 Air Squats

Score is the total number of points for all three parts. For the first and third AMRAPs, assign one point per rep. For the second AMRAP, assign one point for every 10 reps (50 DU = 5; 100 Shuttle Sprint = 10; 250 meter Rowing = 25).

This workout put athletes through three training modes of the sport of CrossFit, while at the same time acting as three different workouts.

The 2:1 work to rest ratio was created to allow the athletes to touch-and-go as much as possible for all 10 general physical skills.

sumo deadlift back workouts

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