Jerks, SDHP and Box Jumps for 20
Thursday, March 13, 2014:
20 Minute AMRAP:
- 5 Push Jerks(95,65)(85,55)(65,35)
- 10 Sumo Deadlift High Pulls
- 15 Box Jumps (24,20)(lat bar jumps)
Sumo Deadlift High Pull progression
It has been a little while since we performed the sumo deadlift high pull. This movement is very unique to CrossFit. I don’t think that I have ever seen it anywhere else. You will set up for this with a slightly wider than squat stance, you grip will move in closer inside your knees. From there it is a deadlift, shrug and a pull with high elbows to underneath the chin. Velocity will build from the floor. This movement requires an aggresive extension of the hips and legs before the arms pull. It is very similar to the sequence on the rower. Throw in some push jerks and box jumps and this promises to be 20 minutes of awesomeness. Keep those backs flat!