Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs
♀ 65-lb barbell, 20-lb dumbbells, and a 20-inch box
♂ 95-lb barbell, 35-lb dumbbells, and a 24-inch box
Post rounds and reps to the comments.
Stimulus and Strategy:
Today’s workout is a back-and-forth couplet. Aim to perform at least 5 rounds, but don’t be surprised if some athletes creep up toward 9. Expect this one to be sneaky on your legs. With the sumo setup and the step-up on the box, the lactic acid build-up and your leg stamina may be the limiting factor. The loading for each movement should allow you to keep moving for the entire duration of the workout. Take small breaks and get back to it.
Scaling:
Reduce the load of the barbell and/or the dumbbells.
Reduce the complexity of the sumo deadlift high pull by using a kettlebell or dumbbell to perform the movement. As for the dumbbell box step-overs, reduce the height of the box or perform the movement without any weight.
In case of an injury or limitation, consider performing the sumo deadlift high pull with a kettlebell or dumbbell. The same movement can also be performed with a single arm. As for the dumbbell box step-overs, perform these with no weight and reduce the height of the box.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs
♀ 55-lb barbell, 15-lb dumbbells, and a 20-inch box
♂ 75-lb barbell, 25-lb dumbbells, and a 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs
♀ 35-lb barbell, 10-lb dumbbells, and a 12-inch box
♂ 45-lb barbell, 15-lb dumbbells, and a 20-inch box
Coaching cues:
As you pull the barbell off the floor, flex your triceps to help keep your arms straight through the middle of the movement.
Resources:
The Sumo Deadlift High Pull
Dumbbell Box Step-Over
Find a gym near you:
View the CrossFit map
Comments on 250225
117 Comments