Strength:
Sumo Deadlift:
5 sets of 2 reps @ 85% of 1RM of regular Dead Lift
Post weight used to comments/www.logwod.com
Videos courtesy of Vision Fitness. On video 1 Jere pulls 225 raw in the sumo position and 315 in video 2. Jere’s initial pull off the floor is slow…typical of sumo technique. Jere’s hip strength engages in the middle as bar speed increases. He senses falling backwards which causes him to slow then re-engage. Lock out is quicker than his conventional style. Falling backwards is the correct feeling to have with this technique. The pulling technique of sumo puts the force of the lift primarily on the hips and hamstrings, with less force placed on the lower back. IF done correctly, some body types adapt to this style very well.
WOD:
20min AMRAP:
Run 200m
5 Clapping Push Ups
5 Towel Pull ups
Enter completed rounds to comments/www.logwod.com
As you can see above, for the towel pull ups, you’ll wrap two hand towels over a pull up bar. Grip the towels so your hands are in a vertical position rather than a horizontal. Range of motion will be the same as a strict pull up. Full arm extension at the bottom, chin above at the top. And notice, the grip is pretty much the same as if you were climbing a rope. Weird, huh?….
If you can, bring a couple of hand towels. We have about 10 sets, but if you bring your own, even better. Better yet, bring two pairs to help out your neighbor.
Cash Out:
Max Time:
Hanging from Pull Up Bar at the top of a pull up/chin up
CrossFit Team Offutt Tactical Fitness 