Monday October 24, 2016

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


  • 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


  • 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


Sumo Deadlift High Pull – 5 sets, 5 reps

Increase weight if form is maintained



Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.


Run 400m

10 Burpee Box Jumps @ 24

10 Sumo DL High Pull @ 95*

10 Thrusters @ 95

-Rest 1 minute between rounds-

*If you were not doing more than 95 during the strength, you should NOT be doing 95 during the WOD.*

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