Sumo Deadlift 4-4-4
Sumo Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: WOD
Kipping / Butterfly Pull-up Practice: 3×10 & Hero Week: Sisson
Kipping / Butterfly Pull-up Practice: 3×10
Kipping / Butterfly Pull-up Practices 3×10
Rest as needed between efforts.
* Kipping Pull-up sets of 10
Hero Week: Sisson
Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run 200m
If you’ve got a 20 lbs vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members. ~www.crossfit.com
* Scale 1 RC to 2 Supine RC. Must cover shins to climb.
Photo by @robcwilson @snoridgecrossfit
Day 4 of “Week of Heroes” today.
- 7/3 Sat – “DT”
- 7/5 Mon – “T”
- 7/6 Tue – “Randy”
- 7/7 Wed – “Sisson”
Upcoming: Sham, J.T., and Danny
Kipping / Butterfly Practices : 3×10
Kipping / Butterfly Practices : 3×10
Kipping / Butterfly Practices 3×10
Rest as needed between efforts.
* Kipping Pull-up sets of 10
Kipping / Butterfly Practices : 3×10
Kipping / Butterfly Practices : 3×10
Kipping / Butterfly Practices 3×10
Rest as needed between efforts.
* Kipping Pull-up sets of 10
E2MOM for 10 mins: 3 Squat Snatch & Hero Week: Randy
E2MOM for 10 mins: 3 Squat Snatch
3 Squat Snatches, pick load
Every 2 mins for 10 mins.
* Not touch and go
Hero Week: Randy
For time:
75 Power Snatches (75#/55#)
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
E2MOM for 10 mins: 3 Squat Snatch
E2MOM for 10 mins: 3 Squat Snatch
3 Squat Snatches, pick load
Every 2 mins for 10 mins.
* Not touch and go
Hero Week: T
Hero Week: T
5 rounds for time of:
Sprint 100m
10 Squat Clean Thrusters (115#/75#)
15 Kettlebell Swings (70#/53#)
Sprint 100m
Rest 2 mins
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.
He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery. ~ www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
Day 2 of “Week of Heroes” today.
- 7/3 Sat – “DT”
- 7/5 Mon – “T”
Team WOD: DT & Solo WOD: DT
Team WOD: DT
10 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
* Week of Heroes
Solo WOD: DT
5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. ~www.crossfit.com
Photo by @robcwilson @snoridgecrossfit
Annie Thorisdottir Does DT – YouTube
In 2010 Annie Thorisdottir completed DT at 110 lb. in 4:48. Here, she’s using 155 lb.
Our week of Heroes continues Monday with one we haven’t programmed before.
Team WOD: DT
Team WOD: DT
10 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
* Week of Heroes
FQ: Handstand Push-up and Handstand Walk Practice & AMRAP 16 mins: Double Unders, Dumbbell Power Cleans, Double Unders and Handstand Push-ups
FQ: Handstand Push-up and Handstand Walk Practice
For quality:
Handstand Push-up Practice
Handstand Walk Practice
AMRAP 16 mins: Double Unders, Dumbbell Power Cleans, Double Unders and Handstand Push-ups
Complete as many rounds as possible in 16 mins of:
24 Double Unders
8 Dumbbell Power Cleans (50#/35#)
24 Double Unders
8 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
Take advantage of skill days like today to build on progressions and building blocks to new movements. Can’t walk on your hands or do handstand push-ups? Then work on getting inverted off a box or on the wall, static holds or shoulder taps, or build strength through range of motion drills. There are many ways we can coach you through.