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October 20, 2019

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Workout of the Day

Sumo deadlift 3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

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The Sumo Deadlift


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Read the article Scaling Professional Training

Comments on WOD undefined


Steven ThunanderOctober 20th, 2019 at 12:07 am

Globo scale: for most this is as rxed. The same rule for conventional deadlifts apply here. If your gym owner hates noise, use pads under the plates. If you don't have a barbell but you have a Smith machine, do Sumo deadlifts in the Smith (not ideal but you have to do with what you got). If you have dumbbells only do AMRAP sets of sumo deadlifts with two dumbbells, AHAP with good form.

Bryan RosenOctober 20th, 2019 at 12:39 am

Warm-up for 191020:


2 rounds of:

1-minute of rowing

10 air squats with a band around the knees

20 band pull-aparts

30-second wide-stance squat hold


With an empty barbell, perform:

5 Back squats

5 Conventional deadlifts


Using light bumper plates, perform:

5 sumo deadlifts from the floor to the knees

5 top-half sumo deadlifts

10 sumo deadlifts


Build up to first working set by doing 4 sets of 3 reps, increasing in load each set. The first working set should be approximately 80% of 1RM.

Kurt HuntOctober 20th, 2019 at 3:12 pm

Bryan, I really enjoy your warm-ups and find them incredibly helpful in my routine. Thanks for taking the time and saving me some.

Jeff StrainOctober 21st, 2019 at 1:39 pm

Echo what Kurt said above. Greatly appreciate the warm ups and I use them daily.

Joe GleasonOctober 25th, 2019 at 10:46 pm

I just wanted to say THANK YOU for posting these warmups. They make a HUGE difference for me in each WOD. Not sure who you are, but know you’re making a difference for others.

Juan AcevedoOctober 20th, 2019 at 1:14 am



Heavy Day! You might still be feeling 20.2. It was fun but rough. Today is a day for a proper, longer warm-up. Make sure you are sweaty, and your heart rate is high before getting to the barbell. If the sumo deadlift is not how you traditionally pull weight from the ground, then take more time than you would typically to build up to your working sets. If you need a refresher on technique, google Stefi Cohen Deadlift tips. There are several videos. They are all instrumental. Once you are feeling good and ready to go, give that barbell hell. Today let the mechanics dictate what you do. If the bar is moving well keep building if 20.2 is lingering, then get five heavy sets and move forward to your SLIPS practice. Athletes new to the sumo deadlift can use some of our drills to develop the movement.


4 SuperSets

9 Sumo Stance Good Mornings

6 Sumo Box Deadlifts / Seated Deadlifts*

3 Sumo Box Squats


3 Sets

9 Sumo Seated Deadlifts to standing*

*Check "The Seated Deadlift" video by Louie Simmons. Link in Bio!

then spend 10 minutes practicing sets of 5 sumo deadlifts, add load only for feedback.


Set up your time to hold 40 tabata intervals. This will exactly 20 minutes. Cycle through your SLIPS sequence in this order

▶ Back Scale Right Leg

▶ L-Sit

▶ Back Scale Left Leg

▶ Plank

▶ Front Scale Right Leg

▶ Handstand Hold Facing the wall

▶ Front Scale Left Leg

▶ Handstand Facing away from the wall

You will get 5 rounds and one hell of a workout. It is a good challenge! ENJOY!

Juan AcevedoOctober 20th, 2019 at 2:54 pm

The Seated Deadlift reference is here:

Juan AcevedoOctober 20th, 2019 at 2:55 pm

Cohen's video:

Christian RheaOctober 21st, 2019 at 10:59 pm

Love the SLiPS recs! Always great advice - thanks Juan

Chris SinagogaOctober 20th, 2019 at 4:21 am

Champions Club Scaling Notes


College Football is such a tease. I am drained.

FIRST TIME WITH CROSSFIT VERSION: as is. Use the same stance as your regular squat stance.

GROUP VERSION: as is. Couple with L-sits in between. We've seen a good correlation in our deadlift numbers and our extended L-sit time

I SHOULD TRY THIS AS RX'D IF: I am feeling like doing a max effort day. Sumo deadlifts are a great way for stiff people to get into that deadlift position without their back rounding.


Pick one of the SLIPS and spend 20 minutes on that alone



Jump rope



Kb swing


Hendrik BünzenOctober 20th, 2019 at 8:47 am

140-150-155-160-162 kg

Sam MeixellOctober 20th, 2019 at 11:54 am


Hussein HijaziOctober 20th, 2019 at 12:54 pm


Russell AlbrychtOctober 20th, 2019 at 1:50 pm


Shane AziziOctober 20th, 2019 at 2:21 pm

255, 275, 295, 315, 325, 335 (kind of regriped the left hand on the last rep) Rx

Sebastien FitzpatrickOctober 20th, 2019 at 3:37 pm

Comments seem to mostly be back in order. The app still doesn’t work, and that’s where I usually post.


335 - 365 - 375 - 385 - 395lbs


455 - 455 - 455 - 455 - 475lbs

Jeffrey HowardOctober 20th, 2019 at 7:40 pm


Js SmithOctober 20th, 2019 at 7:58 pm

Wow!! Nice improvement

Jim RixOctober 21st, 2019 at 2:49 am

Fantastic improvement!

Nicole DeaverOctober 21st, 2019 at 1:47 pm

Wow awesome work!

Blas RaventosOctober 20th, 2019 at 7:28 pm





475x3 Pr!

Dead stop every time

Js SmithOctober 20th, 2019 at 7:58 pm


Nicole DeaverOctober 21st, 2019 at 1:49 pm

Congratulations on that PR!

Nicole DeaverOctober 20th, 2019 at 7:47 pm


Compare to: 155/185/195/200/205/210PR /215(f)

I’ll take a new 10# PR for the day!

Js SmithOctober 20th, 2019 at 7:57 pm

Congratulations!!! 🎉

Claire Fiddian-GreenOctober 21st, 2019 at 1:12 am


Jim RixOctober 21st, 2019 at 2:49 am

Nice job!

Js SmithOctober 20th, 2019 at 7:56 pm


Scaled to 20 min of S,P (alternating from forearms & knuckles),S

Felt good after last week’s debacle. Hopefully this week will be better.

Jessica MullinsOctober 20th, 2019 at 8:04 pm


Jessica MullinsOctober 20th, 2019 at 8:05 pm

Then 1000m row in 5:48 i don't know if that's good or not lol

Clay SimmondsOctober 20th, 2019 at 8:16 pm

275-315-315-325-335 . Haven’t done these for a long time! Still so sore from 20.2.

Steve DayOctober 20th, 2019 at 8:27 pm

205, 225, 235, 255, 265

Tripp StarlingOctober 20th, 2019 at 9:01 pm

Today: 205-225-245-255-255#

Compare to: 185-215-225-235-245 lbs


kevin robinsonOctober 20th, 2019 at 9:20 pm






Jeffrey HowardOctober 20th, 2019 at 9:51 pm



30s of L/R Front/Back Scale

Accumulate: 2min-1min-30s of Tucked L-sit on bench/Handstand (11:30)

30s of Plank, L/R Side Plank, Reverse Plank

2min Seated Pike Stretch

Leyton SummerlinOctober 20th, 2019 at 10:57 pm



Eric O'ConnorOctober 20th, 2019 at 11:07 pm

I'm always interested to see which deadlift variation is stronger for my athletes: conventional or sumo. Here are some thoughts on this one:

Sumo Deadlifts: As with most heavy days, the majority of my athletes will attempt this workout as written and utilize loads that allow for sound mechanics. Ideally, all work sets will be above 80-85% of the heaviest load lifted for the day. If my experienced athletes are feeling up to it, they will be coached to achieve near-max loads for 3 reps on the final sets.

For less experienced athletes, I will manage the loads so that they are lifting heavy loads relative to their capacity, but always a few reps left in the tank. A rep-scheme modification will only be used if a special situation presents itself.

For athletes that cannot maintain a safe position when pulling loads from the floor, I will consider having them perform the sumo deadlifts with the load elevated on blocks or plates and have them complete very light-loaded or unloaded full range of motion deadlifts between sets.

Jim RixOctober 21st, 2019 at 2:52 am

Eric, I'd assume sumos would normally lead to a heavier weight, since the range of motion is shorter, as long as the grip holds out on the smooth part of the bar.

Matthew LetarteOctober 20th, 2019 at 11:17 pm


Could have definitely pushed it higher, but I never do SDLs so just kept it light. Did 10 x thrusters w/ 25# DB and 10 DUs or 25 SUs between sets, I'm doing SLIPS tonight as a stretch

Claire Fiddian-GreenOctober 20th, 2019 at 11:36 pm

145 lb., 165, 185, 205, 225

Jim RixOctober 21st, 2019 at 2:48 am


Took all my weights, including my fractional plates!

Nicole DeaverOctober 21st, 2019 at 1:48 pm

Nice PR Jim! Looks like I’m not the only one needing more plates!

Amedeo Alessio CereaOctober 21st, 2019 at 7:19 am

110-120-130-140-150 kg

Slips 15’

Shawn HakimiOctober 21st, 2019 at 1:26 pm




Jeff StrainOctober 21st, 2019 at 1:41 pm


Was still feeling 20.2 so kept the weight moderate and focused on quality. SLIPS tonight.

Morgan GreeneOctober 21st, 2019 at 2:51 pm


Brady RatzlaffOctober 21st, 2019 at 4:36 pm

135, 185, 245, 295, 315, 325x3

Ariel CañasOctober 21st, 2019 at 4:39 pm






I need to work more in this sumo position

Ariel CañasOctober 21st, 2019 at 4:40 pm






I need to work more in this sumo position

Adam KingOctober 21st, 2019 at 5:36 pm

Completed 2019-10-21


Matthew AukstikalnesOctober 21st, 2019 at 6:49 pm

275-295-315-345-315 (I tried 365 and it didn't budge)



Hank McKibbanOctober 21st, 2019 at 7:20 pm

275, 309, 330, 340, 352

180816: 275, 305, 325(2), 315, 325(2)

Coastie NickOctober 21st, 2019 at 7:49 pm


Last time max was 385

Amy GOctober 21st, 2019 at 8:57 pm

115-115-120(PR)-125(PR, again!)-125. 10# PR, I’ll take it!

Brian LouchisOctober 21st, 2019 at 9:24 pm


Stacey ThompkinsOctober 21st, 2019 at 9:56 pm



Matthew HiceOctober 21st, 2019 at 10:01 pm

225, 245, 265, 295, 315

David SmithOctober 22nd, 2019 at 2:29 am


Pedro MolinaOctober 22nd, 2019 at 12:59 pm

200 lb

Giuseppe PetrilloOctober 22nd, 2019 at 3:52 pm

120-140-150-160-170 kg

Troy BruunOctober 22nd, 2019 at 10:30 pm

Completed on 10-20-19


Antonio LarcoOctober 23rd, 2019 at 1:53 pm


Michael ArkoOctober 23rd, 2019 at 2:51 pm

Suffered a slight hamstring pull Saturday, so I had to sit this out. I did it today, Thursday (rest day) instead. It was tricky to start because I don't really have a baseline for sumo deadlifts. So I just did a whole bunch of sets of 3. I started at 70lbs and added 20lbs-30lbs each set until I got to 200lbs. After that, I added 10lbs such that the scored "WOD" portion was


I probably should have gone higher, but the full grip at that weight is hard for my little hands to maintain and I struggled to handle the bar. On DLs I would normally do switch grip which for me is a lot more secure.

Chase HilandOctober 24th, 2019 at 9:20 pm



Jeff ChalfantNovember 11th, 2019 at 12:00 am

375-380-395-405-405 (not as heavy as last time) in shoes and no belt.

Did Juan’s tabata slips except scaled the scales to :10 work and same with the L sit except I scaled up to a :10 floor v-sit with toes about 3’ from the ground.

Cy AziziNovember 14th, 2019 at 4:03 pm


Clint MichaelDecember 7th, 2019 at 6:10 pm