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3SB3.3 Sumo deads and wod

CrossFit Shropshire – CrossFit


Sumo deadlift

Light -> heavy

75-100 quality reps.

Mwod hips, external rotation and box split in between warmup sets.

Sumo Deadlift (12×2@70%)

Metcon (Time)

5 rounds for time of:

15 Kettlebell Swings, 53/35 lbs

30 Box Jumps, 20 in

Cool down

Run 200m

Then crossover symmetry iron scap

Barbell glute raises 3x heavy sets

GHR 3x max sets


This is the speed session in this wave, it’s a wide sumo stance. Ensure you are mobile enough to get into the proper position.

Then wide stance strength helps strong and stable and long living hips.

Then a wod to help with power and a cool down to target the posterior chain.



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