Thurs, 04/05/2018

April 4, 2018



“High Roller”
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups


Sub jumping C2B or pull-ups

15/12 Cal Row
10 Sumo Deadlifts
10 Burpees
9 Ring Rows




We can separate these four movement into two categories. The row and burpee box jumps are movements that require a consistent tempo, while the sumo deadlift high pulls and chest to bar pull-ups are movements that will be broken up into sets. For the row and burpee box jumps, it is not about how fast you move, rather how smooth you move. Going too fast at the beginning often leads to erratic, choppy movement later. Going a little slower early on here will likely lead to a faster time in the end. While athletes are capable of holding on for large sets on the bar movements at the beginning, the same concept applies from before. Breaking these into 2-3 sets with a short break between keepings things running smoothly.



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