Monday August 29, 2016

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Foundational Movement

Sumo Deadlift High Pull


  • Stance is with the heels wider than shoulder width, but not so wide that the knees roll inside the feet
  • Weight in heels
  • Keep the chest up and brace the abdominals to maintain a neutral spine
  • Shoulders over or slightly in front of the bar
  • Bar in contact with the shins
  • Arms straight
  • Symmetrical grip inside the knees
  • Execution:
  • The sequence of action is to: deadlift, shrug, pull
  • Drive through the heels
  • Extend legs while hips and shoulders rise at the same rate
  • Once the bar passes the knees, the hip opens
  • Shrug, with straight arms
  • Arms follow through by pulling the bar below the chin with the elbows high and outside.
  • Return the bar down fluidly in the reverse sequence: arms, then shoulders, then hips, then knees, back to the set-up position
  • Finish:
  • The movement finishes with the knees and hips at full extension and the bar pulled to the chin with the elbows high and outside.


  1. Sumo deadlift
  2. Sumo deadlift shrug, slow
  3. Sumo deadlift shrug, fast
  4. Full sumo deadlift high pull


I’m trying to modify for all levels here. If you’ve had more than 3 months crossfit experience you may do portion A.  If you have less than 3 months or need to work basics, do portion B.

Sumo DL High Pull (SDLHP):

  1. 5-4-3-3-2-2-1
  2. 5 sets, 3 reps


2 Rounds for Time

20 Double Unders (60 singles, if no rope – side to side hops)

20 Goblet Squats (53/35)

30 DU


40 DU

40 KBS

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