21-18-15-12-9-6-3 rep rounds of:
135/95 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On the SDHP’s, pull the bar to make contact under the chin. On the pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
In the inverted hang pull demonstrated above, arms, trunk and legs remain relatively straight. Hips pike considerably, especially on the way up. Additional scaling is provided by bending the knees, trunk and/or arms. It can be done on rings or a bar. The way down should be a battle!
The evening Academy is picking up and getting into the swing of things.
Comments: The SDHP is a “pull” that is really a “push.” Can you elaborate?
February 5th, 2010 at 12:27 am
Pushing the weight through your heels to open your hips and drive the weight up. You’re not suppose to use your arms to get the weight up. The power is suppose to come from the squat?
February 5th, 2010 at 6:04 am
Since it’s not for time, focus on quality. We’ll cap the workout at 40 minutes, so you’ll have to maintain a steady pace to complete it (about 5 reps/minute)
February 5th, 2010 at 8:54 am
Great to see a bunch of new people in the academy.
February 5th, 2010 at 9:06 am
good point george. Always try to lift with my back and arms
February 5th, 2010 at 10:29 am
I know what George is talking about, especially since I struggle with flexibility…I like to also use the push on the way down to cut off a few seconds during the WOD.
February 5th, 2010 at 3:13 pm
Yep. The SDHP is both a push and a pull. Ballistic extension of the hips (by pushing against the floor) gets the weight moving, but not all the way to the chin. Once hips go from flexed to extended, the straight arms bend to pull the bar to chin level.
Hanging around upside-down is fun.
February 5th, 2010 at 4:03 pm
After a few months of letting my knee heal, I am ready to come back in for some Xfit y’all…
February 5th, 2010 at 6:09 pm
Yeah Laura!!! Looking forward to seeing you back.
Yes hanging upside down today was a lot of fun. Interested to see what my muscles feel like tomorrow.
February 5th, 2010 at 11:21 pm
Is there open gym Sat? Just curious