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221123

Workout of the Day

40

Sumo deadlift 10-10-10-10-10 reps

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Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

The Sumo Deadlift

2

The sumo deadlift shares many similarities with the conventional deadlift; both stress midline stabilization, posterior-chain engagement, and balance about the frontal plane. However, the wider stance and grip inside the knees facilitate a more upright pulling position and greater reliance on the quadriceps than the conventional deadlift.

Watch The Sumo Deadlift

Comments on 221123

39 Comments

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Nate Gordon
January 16th, 2023 at 10:18 pm
Commented on: 221123

265-285-305-325-345pr

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Jeffrey Howard
December 27th, 2022 at 10:29 pm
Commented on: 221123

M/27/5'8"/170lb

CrossFit AFK


275lb-275lb-275lb-275lb-275lb (Normally pull regular deadlift. Stayed lighter to make sure every set of 10 is clean.)

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Jeff Chalfant
December 14th, 2022 at 11:44 pm
Commented on: 221123

185-265-315-345-370 (used straps) 315 was touch and go but the rest were quick singles with a 1 breath reset until the last 2 reps of set 5 when I took 2 breaths before each rep. The heavier ones got me very dizzy and tired. Definitely underfed for a wod like this.



185lbs/43/176cm

(edited)
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Antonio Alves
December 13th, 2022 at 9:29 pm
Commented on: 221123

Sumo DB deadlift @ 2 x 15kg

20-20-20-20-20 reps

2' rest

--

Peace.

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Chris Meldrum
November 30th, 2022 at 6:24 pm
Commented on: 221123

245

275

295

315

305


Set at 315 was tough.  Got off-balance on rep 9, almost lost it.  Struggled through a long pull for rep 10.  Set at 305 went better, but still very fatiguing.  Pleased with this – best comparable conventional deadlift this year was 325x8, and I usually pull less on sumo.


49m/5'10"/180

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Pavel Lyubanskiy
November 26th, 2022 at 7:28 pm
Commented on: 221123

130-135-140-145-150 kg

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Sam Meixell
November 26th, 2022 at 12:45 pm
Commented on: 221123

155-165-175-185

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Giuseppe Petrillo
November 25th, 2022 at 3:10 am
Commented on: 221123

80-100-100-100-100 kgs

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Christian Simpson
November 24th, 2022 at 10:51 pm
Commented on: 221123

135#/185/205/225/245

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Mark Yates
November 24th, 2022 at 7:08 pm
Commented on: 221123

Completed on 11/24. Sumo deadlift, sets of 10 after warmup: #185, 185, 215, 215, 225. Arthritis is limiting range of movement in hip.

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Luis Oliveira
November 24th, 2022 at 5:03 pm
Commented on: 221123

80 - 90 - 100 - 110 - 120 kg


176 - 198 - 220 - 242 - 264 lbs

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Coastie Nick
November 24th, 2022 at 4:40 pm
Commented on: 221123

185-225-275-317.5-340

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Brett Eckles
November 24th, 2022 at 4:12 pm
Commented on: 221123

225-245-255x3 (lbs)


M/29/6’1”/200lbs

(edited)
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Michael Arko
November 24th, 2022 at 3:40 pm
Commented on: 221123

165-185-195-165-155

struggled keeping grip or maybe could have gone heavier

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Ki deok Park
November 24th, 2022 at 11:51 am
Commented on: 221123

225 247 269 286 286

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jean vergnaud
November 24th, 2022 at 10:25 am
Commented on: 221123

Kg:

100

110

120

130

150 (1-2-3 reps)

(edited)
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Troy Bruun
November 24th, 2022 at 2:26 am
Commented on: 221123

205/225/245/255/265

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Lincoln Kerger
November 24th, 2022 at 2:04 am
Commented on: 221123

Rx

135-165-185-205-225#


Didn't really go for it today. Knees and lower back are feeling pretty beat up from work yesterday. Phone/watch showed over 22,000 steps, 10.6 miles, and 99 flights climbed for the day with the majority of those steps ascending and descending stairs and vertical ladders.

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Matt Lee
November 23rd, 2022 at 11:11 pm
Commented on: 221123

185-205-215-225-235

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Sam K
November 23rd, 2022 at 8:03 pm
Commented on: 221123

Rx

225

275

315

365

400


M/30s/225lbs

Can't remember the last time I did sumo DLs. Almost got stuck on the last rep

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Lee Robinson
November 23rd, 2022 at 5:31 pm
Commented on: 221123

100-110-12.5-115-117.5 Kg

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Jim Rix
November 23rd, 2022 at 5:25 pm
Commented on: 221123

215-225-235-245(7)-235(8)


I see the benefit of sumo deads from a “constantly varied” perspective and a different load on the traps, but I don’t like the posture it puts my shoulders in vice standard deads. Overall strength wasn’t the issue with my lifts today; it was the inability to set and sustain a grip on the smooth part of the bar. Had to reset my grip at least once every set, and at 245 I decided only one reset per set, hence the reduced rep count.

(edited)
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Shane Azizi
November 23rd, 2022 at 5:20 pm
Commented on: 221123

135-165-185-225-230 Rx

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Jonathan Elmore
November 23rd, 2022 at 5:19 pm
Commented on: 221123

95-135-165-185-205-225-225-225-225

Wife 65

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Alexandre Beaulieu
November 23rd, 2022 at 4:03 pm
Commented on: 221123

225/275/325/345/365(6)/325

M/35/192

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Brian Hines
November 23rd, 2022 at 3:47 pm
Commented on: 221123

115,135,165,185

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Steve Day
November 23rd, 2022 at 2:59 pm
Commented on: 221123

115, 165, 195, 225, 225lbs

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Bert Trabing
November 23rd, 2022 at 2:35 pm
Commented on: 221123

Age-34

Weight-177

Height-5'-7"


Rack Pulls @ Bar onlyx10 (WU), 135x10(WU), (WS)225x10, (WS)275x10, (WS)315x10, (WS)315x10, (WS)315x10


*WU = Warm-up

*WS = Working set


After hearing from a professional strongman on Joe Rogan podcast that deadlifts are absolutely stupid and pointless unless you are competing specifically for the deadlift which a very, very, very small percentage of people are designed to do, deadlifts are really not beneficial as far as the "risk / reward goes". He also mentioned that if one wishes to do deadlifts then a trap bar is the most ideal way which I concur. Furthermore, he also stated that no collegiate sports athletes do deadlifts outside of the trap bar deadlift which isn't that often if ever. Instead of deadlifts collegiate sports athletes do hang cleans from the rack for a higher reward vs higher risk with deadlifts. This strongman did say that if you wanted to straight bar deadlift then the rack is a good option if you do not have a trap bar.


Probably one of the worst things about CrossFit is the massive number of deadlifts in programming. Be it deadlifts and running, deadlifts and box jumps, deadlifts and pull ups, deadlifts and kettlebell swings, etc.


I personally find no use for deadlifts because anything over 300lbs I'm going to probably use a machine to move that object as most of the population. I think sleds are more useful, heavy farmers carries, sandbag carries etc. instead of deadlifts. Obviously, I know most people don't have access to all those pieces of equipment, but I think deadlifts are inappropriate from a fitness perspective. Id imagine it was thought to be functional for people to learn to hinge at the hip and pick something up correctly and that makes sense but like a good morning exercise we probably can agree that has no place in a WOD but is a good learning mechanic for teaching a hip hinge.

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Jim Rix
November 23rd, 2022 at 5:15 pm

Bert, your results show you’re no novice to strength training. But one strongman on Joe Rogan does not constitute the gospel on CrossFit, though. Have you compared his thoughts to those of the elite CF community? Of Chuck Carswell? Or, heaven forbid, Coach Glassman? Of other strength experts like Burgener, Ripptoe, etc?

I personally don’t feel like we do dead’s very often, especially the low rep/high weight variety that I suspect is your main concern, and feel the functionality + neuroendocrine response that hits the whole body is well worth the potential downsides. And any lift done wrong and with improper warmup can Jack up one’s body; my worst back injury ever came from picking up an emptying recycling bin wrong!

But…each to his or her own. Nothing wrong with an extra rest day or subbing another workout if not comfortable with what’s programmed.

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Bert Trabing
November 24th, 2022 at 2:12 am

Yes Jim, I know all those names well. If you followed them from the beginning their mindsets have changed over the years in what they have preached and thought to be experts in. Not to mention how they have to train as the age goes up higher. To your point however, how many professional strongman is needed? It was one example and I think a professional strongman is certainly someone to listen to. It only solidifies what others have said who were not “professional”. Also what constitutes a “professional” anyway? Everybody is a expert in claiming a expertise. How many elite crossfitters have a max number of years in comp before there body breaks down? Have you listened to any ex games athletes? It’s common knowledge they have to train smarter.


Again, my complaint is the risk vs reward. And deadlifts are more risk than anything. The only deadlift that is anything from a functional perspective is from ground to overhead. Hence, cleans & snatches.


Deadlifts in itself is a ego lift.


I appreciate the discussion. 😁

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g m
November 23rd, 2022 at 12:27 pm
Commented on: 221123

50 60 60 band yellow 70 70 last set with reset at the bottom

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Dieter Block
November 23rd, 2022 at 12:19 pm
Commented on: 221123

225 275 315 335 355(6 lost the grip) 355(with straps)

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James Gentile
November 23rd, 2022 at 11:11 am
Commented on: 221123

225-245-255-265-265



had to regrip rep 10 of 265. Used a switch grip for 275.

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Steven Thunander
November 23rd, 2022 at 9:01 am
Commented on: 221123

Globo wod: If you are using iron plates today lower the bar under control and consider using pads under the plates if the gym management hates noise. Dumbbells sub dumbbell Sumo Deadlifts in the same scheme. If you max the available dumbbells do AMRAP sets.

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Charles Meyers
November 23rd, 2022 at 2:33 am
Commented on: 221123


(edited)
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Charles Meyers
November 23rd, 2022 at 1:11 am
Commented on: 221123

Sumo deadlift 10-10-10-10-10 reps

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Chris Sinagoga
November 23rd, 2022 at 1:07 am
Commented on: 221123

Champions Club Scaling Notes


RANT

10 rep maxes will be sure to have you rethink what movements you thought were weightlifting and not monostructural, or which workouts were strength and not endurance


WORKOUT THEMES

High output followed by long rest. Squatting with an emphasis on range of motion at the hips, pushing, midline stability


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


TECHNIQUE SCALE

As is, more sets though - enough until the technique is dialed in


CONSISTENCY SCALE

5 sets of 1:00 hold in the bottom of the deadlift position, rest as needed between sets


INTENSITY SCALE

Do a short sprint or burpee set before each lifting set to add some heavy breathing and make it more challenging to brace


MY STUFF

Sets of 225 while cleaning stuff


GENERAL FEAR LEVEL: 7

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Matt Zero
October 20th, 2019 at 9:41 pm
Commented on: The Sumo Deadlift

205/245/275/315/335

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