In preparation for Fight Gone Bad 5, and because it’s probably the best way to do it, we’ll be working on barbell sumo deadlift high pulls this week. When doing Fight Gone Bad, or other metcons with SDHPs in the past we’ve used a kettlebell, which is easier to manage. The barbell version is certainly more awkward, and not something we’d want to execute as a pure strength move (I’m not a huge fan of going heavy with it in workouts either). However, sumo deadlift high pulls are a great multi-joint, multi-muscle movement. Practicing them at high reps, under a moderate load can help develop powerful hip extension, and the ability to explosively open the hips drives us as athletes (you know, for things like max height box jumps).
August 30th, 2010
Skill: Sumo Deadlift High Pulls
Strength: Max Height Box Jumps
WOD: Complete 4 Rounds for Time of:
30 Kettlebell Swings (24kg/16kg)
15 Ring Push-ups
Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. Justin Shaughnessy has raised $3,350, ranking him first among all fundraisers! Crossfit Fenway has raised a combined $5,171. Register today, and join the fight as part of the CrossFit Fenway team.
The Red Sox have a rest day Monday, so free parking is available in the lot around CrossFit Fenway all day.