CrossFit | 210619
Saturday

210619

Workout of the Day

67

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls
Push jerks

♀ 55 lb. ♂ 75 lb.

Post time to comments.
Compare to 130609.


Scaling:
This is a light couplet. Choose weights that allow you to hang on for bigger sets. Newer athletes should consider reducing the overall volume. Intermediate athletes can do this workout as prescribed.

Beginner Option:
15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Push jerks

♀ 35 lb. ♂ 55 lb.

SDHP Setup Position

Seminar Staff Flowmaster Chuck Carswell demonstrates the sumo deadlift high pull. Progressing from the conventional deadlift, he moves into the sumo deadlift high pull setup position, with the hands in, feet wide, hips tall, and knees out. 

Watch SDHP Setup Position

Comments on 210619

69 Comments

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Clint Michael
September 5th, 2021 at 4:47 pm
Commented on: 210619

8:31

Rx’d

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Sebastian Wieczorek
August 4th, 2021 at 2:14 pm
Commented on: 210619

July 24th 2021


wu: bike, pvc, scales

skill: sdhp, push jerk


wod: 21-18-15-12-9-6-3

sdhp 35 kg

push jerk 35 kg

11:22


post: bike stretching

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Leonardo Silva
July 27th, 2021 at 11:48 pm
Commented on: 210619

11:30

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Cor Oz
July 19th, 2021 at 10:57 pm
Commented on: 210619

As Rx’d

8:44

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Jeff Chalfant
July 10th, 2021 at 7:06 pm
Commented on: 210619

9:03 as rx’d...no food or warmup...painful especially on the feet. Jumprope warmup would’ve been perfect.



180/42/176cm

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Anton Gross
July 6th, 2021 at 7:22 pm
Commented on: Workout Tips

M/ 47/ 138 lbs, 5'-5"

As Rx: I did this one quickly, with some warm up in the garage. It was the middle of the day and warm out.

I did a few warm up sets as typically for me I gas out when doing higher reps on the SDHP. I also had not done a SDHP in a long time.

Overall, the SDHP felt pretty good. I tried to focus on keeping in tight to get my hamstrings invovled and not round my back at all. I wanted a more dynamic extension through the midline similar to a clean using the hips and hamstrings.

PP felt solid overall.

I completed in about 8:45.

I also got the WOD mixedup in my head and ended up doing 24's, 21, 18... so a larger set than required but still a great quick fun mix up WOD. This was my first time with this couplet and I will definitely do this one, or a similar one again soon.

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Blas Raventos
July 6th, 2021 at 4:48 pm
Commented on: 210619

8:59 with 30kg


I struggled in this one, specifically I felt my effort needed to get back to the bar for the next exercise. General fatigue and muscular pain tolerance is something I can get better at. I feel satisfied with my physical performance today, specifically withthe way I used my legs to produce power instead of relying in my arms. I Felt smart today when realized I had to lower the bar in both movements faster so as to not burn my arms and forearms too quickly. I am happy because I used my focus in a useful way after catching my mind hurrying up while focusing on the rep count, I was able to relax and get back to the feelings of my body doing a nice job maintaining my weight distributed with balance to produce speed through the middle with my legs. Also used my attention on breathing as another way of avoid that feeling of being in a hurry. I do this because I love to do it. This is not a duty. This is my passion and my blessing.


Thank you CrossFit.


My stuff: https://youtu.be/JgYduKo3D10

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Sam Meixell
July 6th, 2021 at 12:02 pm
Commented on: 210619

21-18-15-12-9-6-3 reps in 11:13 of:

Sumo deadlift high pulls, 55#

Push jerks, 55#

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Jeffrey Howard
July 4th, 2021 at 12:44 am
Commented on: 210619

M/25/5'8"/155lb

CrossFit AFK


7:39 - Rx

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Manchild Manchild
July 1st, 2021 at 6:36 pm
Commented on: 210619

@M's house


subbed:

jumping lunges

push-ups


6:51

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Aaron Brumit
June 30th, 2021 at 7:00 pm
Commented on: 210619

12:27 rx

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Mario Cruz
June 30th, 2021 at 12:10 am
Commented on: 210619

Rx

6:35

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Morgan Greene
June 28th, 2021 at 6:03 pm
Commented on: 210619

8:50

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Ralph Keeley
June 28th, 2021 at 3:55 am
Commented on: 210619

M/35/6'/175#


7:54 Rx

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Roger Palumbo
June 25th, 2021 at 1:23 pm
Commented on: 210619

8:20 Rx

M35/187/95

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Guston Rankin
June 25th, 2021 at 8:26 am
Commented on: 210619

RX 6:40


Mostly unbroken-ish. Grip started going around the set of 12, so had to reset for a second at the bottom.

Push Press instead of Push Jerk. Drilled myself in the chin on rep 4 out of 21... then I decided not to do that again.


Another fun one.


34yo Male

81.5kg BW today

178cm

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Leonel Manzilla
June 25th, 2021 at 2:21 am
Commented on: 210619

Male rx 23y 175cm 83kg


9:39


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kevin robinson
June 24th, 2021 at 11:40 pm
Commented on: Workout Tips

Male, 49 y/o


13:18

rx

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Kevin Flowers
June 24th, 2021 at 12:03 am
Commented on: 210619

M/56/6'1"/178


Rx: 7:16 all sets unbroken

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Chris Meldrum
June 23rd, 2021 at 9:29 pm
Commented on: 210619

With 20-lb. weight vest, 7:57.


About a minute slower with the vest than my previous go at this (sans vest).  Unbroken push jerks.  Had to break SDHPs for most rounds – unbroken

on 21, 6, and 3.


48m/5'10"/185




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Chris Meldrum
June 23rd, 2021 at 9:31 pm

#weightvestmonth

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Anton Gross
July 6th, 2021 at 7:32 pm

Nice twist wearing the vest. Did that pull you forward at all for the SDHPs?

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Giuseppe Petrillo
June 23rd, 2021 at 9:02 am
Commented on: 210619

14:29 rx’d

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Coastie Nick
June 22nd, 2021 at 9:00 pm
Commented on: 210619

Rx’d: 8:20


130609: 15:22

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James Gentile
June 22nd, 2021 at 4:43 pm
Commented on: 210619

Completed 6/22 a.m. before the 6/21 squat WOD.


10:51 as RXd.


Had to break up the Push Jerk's on the larger sets. Some of the SDHP got slow for the last few reps.


Spicy times on here!

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Brett Eckles
June 22nd, 2021 at 11:42 am
Commented on: 210619

6:22 Rx


M/28/6’1”/195lbs

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Sandeep Gadde
June 22nd, 2021 at 1:28 am
Commented on: 210619

7:25 RX

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Tricia Clark
June 21st, 2021 at 1:55 pm
Commented on: 210619

Rx’d 13:01

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Donald Anthony
June 21st, 2021 at 1:10 am
Commented on: 210619

M|28|205 lbs

Performed as Rx’d 9:24.30

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Troy Bruun
June 20th, 2021 at 8:46 pm
Commented on: 210619

Completed 6/19


6:38


21-18-15-12-9-6-3


SDHP (45lbs)

Push Jerk(45lbs)

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Dan Kremer
June 20th, 2021 at 8:09 pm
Commented on: 210619

10:15 Rx’d

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Myles Lance
June 20th, 2021 at 4:41 pm
Commented on: 210619

6:45

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George Fryd
June 20th, 2021 at 3:23 pm
Commented on: 210619

18:20 35kg M/30s, range of motion aprox. 30mm over level

(edited)
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Eugenio Gonzalez
June 20th, 2021 at 1:56 pm
Commented on: 210619

8:47

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Allan Jackman
June 20th, 2021 at 1:34 am
Commented on: 210619

8:39 Rx


Coming off some non-COVID illness, first time in a few days that I actually felt like I had some energy.


M/41/165

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Allan Jackman
June 20th, 2021 at 1:33 am
Commented on: 210619

Hello

(edited)
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Adam Kallio
June 19th, 2021 at 11:03 pm
Commented on: 210619

Rx'd - 8:22

41/m/185

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Nathan Goisnard
June 19th, 2021 at 10:53 pm
Commented on: 210619

RX (plus?)

slowed the descents on both movements, shoulders are stronger for it.


12m25s


good

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Mike Munsee
June 19th, 2021 at 10:49 pm
Commented on: 210619

M 50/190/6’

9:24.

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Adam Pequignot
June 19th, 2021 at 9:36 pm
Commented on: 210619

M/41/140lbs


21-18-15-12-9-6-3 @ 65lbs

10:13

(edited)
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Antonio Alves
June 19th, 2021 at 8:47 pm
Commented on: 210619

Only 2x9,5 KG DB available, so added two rounds and modified to:

--

27-24-21-18-15-12-9-6-3 reps for time of:

DB Sumo deadlift high pulls

DB Push jerks

SCORE: 18'03''

--

slow but solid workout 💪

6 km run in the morning.

(edited)
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Nicole Deaver
June 19th, 2021 at 8:00 pm
Commented on: 210619

9:05 Rx

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Charles Meyers
June 19th, 2021 at 6:57 pm
Commented on: 210619

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls

Push jerks

65 lbs

10:39

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Christian Simpson
June 19th, 2021 at 6:54 pm
Commented on: 210619

Rx, 9:42... really liked this one!

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Charlie Pokorny
June 19th, 2021 at 6:06 pm
Commented on: 210619

6:44 Rx

1 short break on the SDHP in the rounds of 18-15-12-9.

Push-jerk unbroken.

To some extent, I was losing my breath in the push-jerk and catching up in the SDHP.

m/53/5'11"/200#

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Jon Friedland
June 19th, 2021 at 5:56 pm
Commented on: 210619

15.16 @65#


JonNYC

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Gavin Christensen
June 19th, 2021 at 5:27 pm
Commented on: 210619

11:57, as Rx’d.


m/42. 105 degrees at 10 am.

(edited)
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Az Native
June 19th, 2021 at 4:22 pm
Commented on: 210619

7:50, used 65lbs. Already over 100 at 9am…

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Loris Giuliano Ferrari
June 19th, 2021 at 4:20 pm
Commented on: 210619

Male 51yo 78Kg 181cm

10:44

Rx'd

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Az Native
June 19th, 2021 at 4:23 pm

Nice, let’s hear it for us old guys…😄

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Charlie Pokorny
June 19th, 2021 at 6:07 pm

Old guys!

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Michael Arko
June 19th, 2021 at 4:18 pm
Commented on: 210619

65lbs

9:33


Kept the jerks slow for technique through the 12; then cranked 9-6-3 on less than ideal technique.

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Jim Rix
June 19th, 2021 at 4:00 pm
Commented on: 210619

14:54 rx


139609: 12:10


Feeling lethargic this warm morning. Doing that evil version of Cindy yesterday sapped me a little.


58/5’8”/160

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Liz Rekas
June 19th, 2021 at 3:57 pm
Commented on: 210619

12:06 @55#

knocked off round of 21

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Jonathan Elmore
June 19th, 2021 at 3:44 pm
Commented on: 210619

11:11

I was exhausted before I started and it shows. There’s always tomorrow.

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Comet Cunningham
June 19th, 2021 at 3:14 pm
Commented on: 210619

7:58 Rx

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Jim Rix
June 19th, 2021 at 4:01 pm

Wow. Your name fits!

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Joe Conradi
June 19th, 2021 at 1:50 pm
Commented on: 210619

Scaled to:

2x45# DBs first two rounds

2x30# DBs remaining rounds


4:25

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Steve Day
June 19th, 2021 at 1:32 pm
Commented on: 210619

Travelling the next few days with limited equipment access.


Subbed 35lb dumbbells


8:13

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Sam K
June 19th, 2021 at 12:46 pm
Commented on: 210619

Is there a morning handicap?


Rx


7:51


M/30s/225

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William Dedmon
June 19th, 2021 at 12:36 pm
Commented on: 210619

Fun one! I added row calories to each round just to add some volume.

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Kevin Marshall
June 19th, 2021 at 12:35 pm
Commented on: 210619

Holy smokes all Rx got 10:52 managed unbroken push presses!!

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Gabriel Pereira
June 19th, 2021 at 11:54 am
Commented on: 210619

09:38 RX

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Antoine Lenouvel
June 19th, 2021 at 7:34 am
Commented on: 210619

6'22 Rx

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QiHui Xing
June 19th, 2021 at 6:40 am
Commented on: 210619

RX:8'34''. (unbroken)

https://youtu.be/UztkxptYNvU

(edited)
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Gavin Christensen
June 19th, 2021 at 3:38 am
Commented on: 210619

The “vault video,” originally from 2007 but also posted on the linked “compare to” from 130609, is total badass CrossFit.


Brendan Gilliam was one of the original fire breathers. Always get a big smile watching his WOD demos.


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Chris Sinagoga
June 19th, 2021 at 2:33 am
Commented on: 210619

Champions Club Scaling Notes


RANT

I didn't get a chance to test out this workout, so I just did something different. But it got me thinking about how much I rely on doing the actual thing the rest of the people in the Champions Club are doing to give me a better feel on how they could approach it. My first CrossFit workout partner - used to post on here as "brian t" back in '06-'09 always emphasized to me how important it was for a coach to follow his athlete's programming. CrossFit, as a whole, is the best example I've ever seen of this. I laugh thinking about some of the track coaches trying to follow the programming they give their runners.


WORKOUT THEMES

Two movements pretty far down the technique line required at a high intensity and in high volume. Core to extremity and unweighting are main themes here, as well as jumping.


MAIN DECISION

How the hell am I going to turn this into our first team workout of Summer 2021? Little bit of trivia for absolutely nobody but myself: this was our opening workout for Summer 2013 - first day ever of 50 people.


TECHNIQUE SCALE

As is.


CONSISTENCY SCALE

Same rep scheme, deadlift and push press instead of sdhp and push jerk. Maybe add a round of 27.


INTENSITY SCALE

Once you stop the cycling the workout is done.


INJURY SCALE

Upper-body - kb swing and GHD sit-up

Lower-body - pick two of the most difficult movements in your arsenal and do an 15-minute AMRAP


MY STUFF

Did a team workout version of Grettel with Alex as part of his gameday workout.


GENERAL FEAR LEVEL: 6

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Gabriel Pereira
June 19th, 2021 at 12:01 pm

Thank for your comment, It was brilliant

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Chris Sinagoga
June 20th, 2021 at 2:36 am

Thank you Gabriel! Nice job on this workout too

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