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.
6. The Deck Sumo Deadlift High Pull Workout
6 Rounds for Time
- 10 Sumo Deadlift High-Pulls (75/55 lb)
- 8 Kettlebell Deck Squats (35/18 lb)
- 6 Bar Facing Burpees
For the kettlebell deck squats, make sure the kettlebell touches the ground behind the head before each rep. Perform the deck squat without the kettlebell to scale.
It is not very often you get a deck squat in a WOD. This is a tricky introduction to it encountering a different variant of squat under WOD conditions.
This workout features a low number or reps and relatively light weights. It’s intended as a fast workout, but pay attention to the kettlebell deck squats, as they’re likely to slow you down.
Pace yourself to a reasonably comfortable rhythm.
- Sumo-Deadlift-High-Pulls-WOD: Photo courtesy of CrossFit Inc.