The sumo deadlift high pull can be a frustrating and awkward movement for many of us. The key to getting it efficiently is to powerfully drive your hips and make sure your shoulders have the mobility to be in a good position. Today's MWod video will help.
Fight Gone Bad!
Here's the very first posting of FGB from the CrossFit mainsite on Dec. 1, 2004:
"This is our famous Fight Gone Bad workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball - 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press 75 pounds (Reps)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
405 is the score to beat."
Do you have a score greater than 400?
Record your WOD on Beyond the Whiteboard.
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