21 Sumo Deadlift High Pull (95/65)
21 OH Presses
15 OH Press
9 OH Press
I snagged this one from CrossFit One World. It looks like a treat. The SDLHP needs to be done with strict form. You can do a lot of reps of this movement, especially at the weights prescribed. BUT, if your form sucks and you are rounded over in the back like a dog dropping a steak, then you are going to be hurtin’ the next day.
Wide stance, close grip, big chest, flat upright back, accelerate the bar from the deadlift to the chin using your hips. The hands stay low until blasted from the waist by the triple extension. The arms come back down and only when they reach the waist do the legs collapse back into deadlift position.
The OH Presses are “overhead anyhows”. You can press it, push press it, jerk it in any manner. You can be in front or behind the head, it makes no difference. You should be able to use the same bar you just did the SDLHP’s with for the OH Presses. Clean it, rack it and go.
If you are sans rower, guess what – you get to run 400m!