3SB3.4 Sumo Deads and wod

CrossFit Shropshire – CrossFit

Warm-up

Sumo deadlift

75-100 quality warm-up reps

Mwod between sets

Front to wall squats between sets.

Sumo Deadlift (12×2 At 70% add bands)

Knees To Elbow (2x Max reps)

Metcon (AMRAP – Reps)

4 rounds Fight Gone Bad Style for reps:

1:00 6′ broad jumps

1:00 GHD hip extensions

1:00 ring pull ups

1:00 bottom of squat “rest”

Cool down

Run 200m

Work on goat and Mwod

Intent

Work on wide hip strength and flexibility. The sumo dead.

Then a workout to improve ability on power and endurance on our legs and work on muscle up strengths.

Also spending time in the bottom of the squat. If poss perfect bottom position but Asian chair is acceptable or hold a counter balance.