CrossFit Empirical – CrossFit

1: Sumo Deadlift (build to a moderate 3)

2: Metcon (Time)

OPEN&PERFORMANCE-RX

On the 4:00 x 4 Rounds:

100′ Walking Lunge

15 Deadlifts (185/135)

200 Meter Run

score the slowest round

FITNESS-SCALED

On the 4:00 x 4:

100′ Walking Lunge

15 Deadlifts (155/105)

200 Meter Run
Keeping things varied today by building to a heavy 3-rep Sumo Deadlift. While this may seem like an odd variation of the deadlift, taking things from the sumo stance looks a lot like many real life activities. This included moving furniture, flipping tires, or an defensive stance in sports like basketball and football. The wider stance also brings the quads and glutes into the picture a little more and may reduce the strain on the lumbar spine. This should be heavy for 3, but not a maximal load.

Following the Sumo Deadlifts, athletes will complete triplet intervals, starting every four minutes. Rounds begin on the 0:00, 4:00, 8:00, and 12:00. The walking lunges are to be completed without any weight. The deadlift should be a weight that athletes could complete at 25+ repetitions unbroken when fresh. Within the workout, looking to complete those in 1-2 sets. Score today is the slowest of the four rounds.