HS/MS – Sumo Deadlift

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

250m row then

2-3 rounds

10 jumping jacks => 2 broad jumps

10 mountain climbers => 2 cartwheels

5 slow squats => 5 burpees

10m frankenstein walk

Weightlifting

Review KB Sumo Deadlift

– proper starting position

– finishing position

– driving through heels

KB Sumo Deadlift

5-5-5-5

Ab Mat sit ups

10-10-10-10

Rest 30 seconds between sets

Sumo Deadlift (4×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 box step ups

5 push ups

20 single unders

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 toes to rig

5 kb sumo deadlifts

20 mountain climbers

Game

Coach’s choice

Stretch/Mobility

Couch Stretch

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