WOD 19th August Sumo’s and Thruster Yuk!

Fridays are always the best part of the week. Everyone is happy that it’s nearly the weekend and it’s even better when the weather is nice too.

Following the strength program today I was due to work on my Overhead squat…. the day just got better for me!

I gotta say though that looking at the board and seeing the rep range though did make me think eek!

3 sets of 10 was on the table…………..I told myself variation is good for the soul.

I know my 1 rep max is 60Kg but I was unsure of a 10 rep max. This is how I broke down the warm up sets.

First I did a practise with just the 20Kg bar. No problem.

It’s all about setting yourself up correctly and getting the most stability out of your body. I may not be able to brace like I use to in my mid section but I sure as hell make my shoulders and back do a lot of work.

My next set I loaded the bar with 30Kg. 10 reps is a challenge, anyone who thinks otherwise needs to give it a go.

I wanted to make one more add to the bar taking it to 35Kg, now pre-pregnancy I may have been able to do 37-40Kg but because of the instability an overhead create and for the benefit of the others around me watching through fingers I decided to air on the side of caution.

I did 3 working sets at 35Kg.

To finish up a short met con was on the board, it went like this…………


Sumo deadlift high pull

Sumo set up
Sumo set up


Start of a Thruster
Start of a Thruster

I used 20Kg for this workout. The prescribed weight was anything between 20 and 25Kg for girls.

I got this done in a little under 7 minutes.

The Sumo’s may have been fine but going from that to Thrusters was yuk!!


Sally Dixey is a Crossfit London Coach

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