Wednesday

220615

Workout of the Day

61

3 rounds for time of:

400-m run
15 sumo deadlift high pulls
15 thrusters

♀ 65 lb ♂ 95 lb

Post time to comments.


Scaling:
Choose a weight on the barbell that allows you to hold on for big sets with minimal rest. Intermediate athletes should be able to complete this workout as prescribed.

Beginner Option:
3 rounds for time of:
200-m run
10 sumo deadlift high pulls
10 thrusters

♀ 35 lb ♂ 45 lb

Next-Level Coaching: In Defense of the SDHP

Of all the movements in the CrossFit repertoire, few are criticized as often as the sumo deadlift high pull. The movement was identified as foundational by CrossFit Founder Greg Glassman due to its transference of skill and high potential for power output, but critics of the sumo deadlift high pull (SDHP) challenge its efficacy and safety. In this defense of the SDHP I will tackle the issue of safety.

Read the article Next-Level Coaching: In Defense of the SDHP

The Sumo Deadlift High Pull

1

The sumo deadlift high pull builds on the deadlift, but we widen the stance and bring the grip inside the knees to facilitate a longer pulling motion. We also add velocity to the movement. The sumo deadlift high pull replicates the upward movement pattern of a clean or snatch and serves as a bridge between the deadlift and the faster lifts.

WatchThe Sumo Deadlift High Pull

Comments on 220615

57 Comments

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Morgan Greene
July 1st, 2022 at 9:25 pm
Commented on: 220615

12:48

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Brian Coon
June 30th, 2022 at 3:43 pm
Commented on: 220615

Have been dreading this for a fortnight! Tried to keep it to around 2 min for run and a min each for the SDHP & Thrusters. Mostly successful!

11:54 rx

M/53/175/5'11"

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Jeffrey Howard
June 23rd, 2022 at 1:17 am
Commented on: 220615

M/26/5'8"/170lb

CrossFit AFK


12:37 - Rx (Runs slowed way down each round. Did 9 and 6 to get through both the sdhps and thrusters. Last 15 thrusters were unbroken.)

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James Tucker
June 20th, 2022 at 10:25 pm
Commented on: 220615

9:50 Rx


Was breathing like a dying animal after round 1

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James Gentile
June 18th, 2022 at 1:07 am
Commented on: 220615

completed 6/15 a.m.


14:59 RXd.


broke thursters into 10-5. SDHP had some breaks in rounds 2 & 3 at the ground. very slow runs.

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Matt Jones
June 17th, 2022 at 9:59 pm
Commented on: 220615

Matt - 10:34 rx (UB)

Meghan - 14:36, 45# SDHP and Thrusters

(edited)
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Marco Antonio Menéndez Villa
June 17th, 2022 at 4:47 pm
Commented on: 220615

35 kg

14:28

21 cal on echo bike instead of run

Had to lower the weight starting the 2nd round from 40 to 35 kg

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Christian Simpson
June 17th, 2022 at 2:18 pm
Commented on: 220615

Did awful 😞... probably a combo of lack of 💤, no breaks this week. Sub to 0.75 mile echo bike. Should've SC to 65#...stopped going for time immediately. 31:40

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Sam Meixell
June 17th, 2022 at 12:16 pm
Commented on: 220615

3 rounds in 17:50 of:

400-m run

15 sumo deadlift high pulls, 65#

15 thrusters, 65#

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Vanessa Miller
June 17th, 2022 at 12:13 pm
Commented on: 220615

Rx

9:55

(I run. I’m a runner)

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Ralph Keeley
June 17th, 2022 at 12:27 am
Commented on: 220615

M/36/6’/172#


12:56 Rx

(Each round of SDHP in three sets, thrusters in two.)


Deo gratias

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Mario Urquidi
June 17th, 2022 at 12:15 am
Commented on: 220615

16:32 with DBs

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Damien Leroux
June 16th, 2022 at 9:10 pm
Commented on: 220615
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Az Native
June 16th, 2022 at 4:17 pm
Commented on: 220615

17:19, used 75 bar. Had nothing today after killer wod yesterday and sleepless night. Should have finished around 13. Oh well, do work.

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Eric Mueller
June 16th, 2022 at 3:09 pm
Commented on: 220615

15:27 RX


Broke each set of thrusters and sdhp into two sets (8/7). It was 80 deg out in OH which made the run tougher!

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Farkhod Akhmedov
June 16th, 2022 at 1:13 pm
Commented on: 220615

I was pick the 30kg barbell and completed the workout for 19:30 . I was split thrusters for 7 and 8. And I was rest every 400 m and sdhp

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Raha Mawazo
June 16th, 2022 at 5:13 am
Commented on: 220615

22:35 Rx and this burnt me. I had to slow down the runs and split up the thrusters. Hard breathing and blowup lower back, guess attributed from a lower body workout the previous day.


Felt good to have done and completed the workout at my pace!!

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Lincoln Kerger
June 16th, 2022 at 1:29 am
Commented on: 220615

Rx - 17:05


What a burner. Runs were slow, SDHP unbroken, but not thrusters, too much time between stations trying not to fall over in the heat and humidity. Glad I did this Rx, but the body is screaming 'should've scaled'.

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Steve Day
June 15th, 2022 at 11:52 pm
Commented on: 220615

Scaled to 3 rounds:

500 meter row

15 sdlhp 2x30lb dbs

25 thrusters 2x30lb dbs


16:09

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Troy Bruun
June 15th, 2022 at 10:41 pm
Commented on: 220615

3rds: 8:49 Tom 2rds: 6:54


400m Run 200m Run

15 SDLHP 10 KB SumoDL

15 Thruster 10 KB FSQT

(65lbs)


GWU: Spider-Man/Sqt Mob/Jog/Shoulder Circles

SPWU: SDLHP Prog/WU(sumo DL)

Thruster Prog/WU (FSQT)

COOLDOWN: Legs

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Sam K
June 15th, 2022 at 9:46 pm
Commented on: 220615

Performed Rx other subbing for back thrusters due to elbow mobility. Used a treadmill at 1°


11:11


M/30s/225lbs

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Fabian Delaflor
June 15th, 2022 at 9:38 pm
Commented on: 220615

3 rounds

200m run

15 sdhp #45

15 thrusters #45

11:46

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Antonio Alves
June 15th, 2022 at 9:31 pm
Commented on: 220615

modified, using 2x 12,5 kg DB

--

3 rounds for time of:

15 burpees

15 DB sumo deadlift high pulls

15 DB thrusters

TIME: 14'28''

--

Peace.

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Coastie Nick
June 15th, 2022 at 9:03 pm
Commented on: 220615

Rx’d: 13:50


Tom Kn. : Welcome and good work. Keep at it.

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Alex Ciasca
June 15th, 2022 at 8:45 pm
Commented on: 220615

13:48 rx'd.


Couldn't get off the gym floor for a full five minutes afterwards.

Also, 3rd day in a row for me, did the GHD/Deads WOD on Monday. Entire core still painfully sore...


39/m/6'-3"/215#

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Dusty Bright
June 15th, 2022 at 8:11 pm
Commented on: 220615

Beginner Modified Option

3 Rounds for time:


200m treadmill run

10- @20kg kettle bell deadlifts

10- @ 25lb dumbbell overhead press


Time: 9:37



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Dezert Sky Kiddoo
June 15th, 2022 at 7:44 pm
Commented on: 220615

14:19 - with 53lb KB for both sdhp (2 arm) and thruster (1 arm)

(edited)
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Chris Meldrum
June 15th, 2022 at 7:30 pm
Commented on: 220615

+1 Mike Andridge re: replies


Also, I see you on the vest. Awesome brother!


#weightvestmonth

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Chris Meldrum
June 15th, 2022 at 7:27 pm
Commented on: 220615

With 20# weight vest, 13:41.


Awful from just about the start.  Broke SDHPs and thrusters 10-5 generally except for round 1 (unbroken thrusters).  Vest made thrusters nasty and slowed me down quite a bit on the runs.  Runs were 2:00 for the first round, 2:30 for the others.  Did this with Ian (17 yo), who used 25# DBs for SDHPs and thrusters.  He beat me by a full minute.  100+ heat index didn’t help.


49m/5'10"/180


#weightvestmonth

(edited)
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Mike Andridge
June 15th, 2022 at 7:14 pm
Commented on: 220615

HQ--when might the "reply" aspect get to working again???

Jim---I knew I had to get it done before the heat rolls in!!

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Flavian Rosu
June 15th, 2022 at 6:58 pm
Commented on: 220615

I was breathing heavily after 10 sdhp and throughout the thrusters, but the thrusters killed me (1st 1 set, 2nd 2 sets - muscle failure, 3rd 2 sets - insufficient breathing).


Tried not to go too hard on the rowing (500m) so I can have a good start on the lifts (2'10" - 2'20" each round).


Rx under 17'. M/28/80kg/6'


On the sdhp my arms failed me after 10 reps on the last round and on thrusters it was the legs, on the bottom part of the motion. Started taking a "short break" while locking the weight on top and it was better. I think I didn't entirely get the intended stimulus (more like 80%). 35kgs would have been perfect.


All in all I take 10-15s breaks between exercises or sets. Is that too much or good enough?

(edited)
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Jon Wilson
June 15th, 2022 at 6:34 pm
Commented on: 220615

19:32 rx

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John Clarke
June 15th, 2022 at 5:44 pm
Commented on: 220615

10:33, ladies Rx

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Aaron Brumit
June 15th, 2022 at 5:40 pm
Commented on: 220615

75 lbs. thruster and SDHP.

16:52

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Kobe Breazeale
June 15th, 2022 at 5:11 pm
Commented on: 220615

M/23/124/5’5

3 Rounds for Time

400 M Run

15 SDLHP 55#

15 Thrusters#

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Tom Knighton
June 15th, 2022 at 4:53 pm
Commented on: 220615

Today was my second ever CrossFit workout. I've respected the sport from afar, but Monday I tried Baseline to see where I was at and after I got my butt smoked, I decided to give this a try.


I did today at the Beginner's recommendation, despite thinking I could do heavier on the thrusters because, well, I have.


Good call.


Time: 22:13

Not overly happy with that time, but I also recognize it's a starting point. I hope I get to revisit this workout a year or so from now.


Notes: I went 8 bpm over my supposed max heart rate during the first round, which was interesting. Necessity slowed me down after that, but holy crap, this was a killer workout and now I see how people get hooked on this!

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Jorge Amado
June 15th, 2022 at 4:52 pm
Commented on: 220615

18:00 Rx, Good one! 2min per run

(edited)
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Greg Fairbanks
June 15th, 2022 at 4:22 pm
Commented on: 220615

Beginner + Scaling

3 rds for time

10 Stair Sprints, down+up, basement stair

15 SDHP, 45#

10 Thrusters, 45#


9:20


10 SDHP felt kinda easy, so went up to 15 on those, for fun lol. This WOD is a LUNG BURNER.

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Patrick Doyle
June 15th, 2022 at 3:22 pm
Commented on: 220615

M57

3 Rounds for Time

400 M Run

15 SDLHP 65#

15 Thrusters 65#

15:52

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Stacey Thompkins
June 15th, 2022 at 2:45 pm
Commented on: 220615

M/47/6'2"/185#


Scaled to 75# the rest as rx'd

11:49

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Mike Munsee
June 15th, 2022 at 2:38 pm
Commented on: 220615

M 51/215/6'

13:07@#75.

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Jim Rix
June 15th, 2022 at 2:25 pm
Commented on: 220615

Scaled to 75#.

18:22

Both lifts awkward in running shoes. They throw all my balance points off.

SDHP unbroken in rnds 2 and 3, thrusters broken 2x, 1x, and 1x.

Runs about 2:20-2:30 each round

That’s an ugly one, HQ. Thanks.


59/5’8”/155


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Jordan Harris
June 15th, 2022 at 1:58 pm
Commented on: 220615

Modified:

4 Rounds

30 Cal Bike

15 DB SDLHP (25#x2)

15 DB Thruster (25#x2)


15:30

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Jonathan Elmore
June 15th, 2022 at 1:55 pm
Commented on: 220615

Rx 15:56 I need my kid’s inhaler!

Repeated .5 mile Echo and #75 10:35

Forgot to add, wife did her first CF workout this morning. Scaled to .25 mile on Echo and used PVC, did not keep time. Couldn’t be happier!

(edited)
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Jim Rix
June 15th, 2022 at 1:07 pm
Commented on: 220615

Mike A, pretty ambitious, doing a lung burner with a vest after BS!

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Jim Rix
June 15th, 2022 at 1:03 pm
Commented on: 220615

Flavian, when the rx weight is this “light,” the workout is intended to be fast, with folks moving thru the lifts unbroken or with minimal and short breaks. Your heart, not your glutes or shoulders, should be the limiting factor on a workout like this. My 2 cents, anyway.

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Charles Meyers
June 15th, 2022 at 12:25 pm
Commented on: 220615

Beginner Option:

3 rounds for time of:

200-m run

10 sumo deadlift high pulls

10 thrusters

75 lbs 13:48

(edited)
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Mike Andridge
June 15th, 2022 at 10:42 am
Commented on: 220615

Modified yesterday's wod to B.S.

then today's wod

w/20# vest

3 rnds

400m run (trot)

15 sdhp w/ 70# kb

15 thrusters w/ 2-35# kb's

22:19

m/52/175

Hit a wall on every round for the thrusters (3 sets of 5), which is surprising 'cause I was going very slow on everything else:)

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Travis Schwartz
June 15th, 2022 at 10:40 am
Commented on: 220615

16:17 500m row

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Luis Oliveira
June 15th, 2022 at 10:08 am
Commented on: 220615

https://www.crossfit.com/220519


Same distance for rowing


Double the distance for bike

(edited)
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Harris Harr
June 15th, 2022 at 9:46 am
Commented on: 220615

12:14 as RXd.


All 400m runs under 90 seconds


Had to break up the last round of thrusters

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Luis Oliveira
June 15th, 2022 at 9:41 am
Commented on: 220615

30 kg


13:38

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Flavian Rosu
June 15th, 2022 at 6:20 am
Commented on: 220615

Question for you guys: what would be the intended stimulus?


Last time I used 40 kgs and it was slightly on the heavy side. By the 3rd round I had to split the thrusters in 3-4 sets, both because of muscle failure and hard breathing. I'm always split between choosing a lighter weight (halfway between M/F rx - more cardio) and a heavier weight (M rx - more strength). I usually choose the strength version and overextend myself so the WOD takes more time. Eg: this workout took me 15-16 mins as rx last time.

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Flavian Rosu
June 15th, 2022 at 6:12 am
Commented on: 220615

Wasn't this workout like 2-3 weeks ago? I remember hating the entire thing and feeling like a truck had just hit me for the rest of the day. It was Rx. Think I'll scale it this time around.

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Farkhod Akhmedov
June 15th, 2022 at 5:50 am
Commented on: 220615

!HELP!

What will I use instead of run?

Row, Assault bike? And how much time or distance on concept or bike?

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Chris Sinagoga
June 15th, 2022 at 2:51 am
Commented on: 220615

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Monostructural, core-to-extremity, jumping with a lot of range of motion.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


SCALING FOR LIMITING FACTORS

Endurance - sprint the run, live with whatever happens after that

Stamina - mush everything together into 1 round

Coordination - just deadlift instead of sdhp and either add a round and lower the intensity, or keep it at 3 but slow down the barbell movements


MY STUFF

7:19 as rx, except for I accidentally switched the order of thrusters and sdhp. This one really got me. Might have even been a 9. Didn't think it would be like that.


GENERAL FEAR LEVEL: 8

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Jeremiah DiPerna
January 31st, 2019 at 8:23 pm
Commented on: The Sumo Deadlift High Pull

Appreciate the skill work. Can always use different points of view 💪.

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