We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

3SB3.4 Sumo Deads and wod

CrossFit Shropshire – CrossFit


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


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

Then a test of core strength.

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.



book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy