Saturday 111008

Complete the following for time:

Row 20 calories, damper 5
30 Wall ball shots, 20#/14#
20 Toes-to-bar
30 Box jumps, 24"/20"
20 Sumo deadlift high pull, 105#/70#
30 Burpees
20 Push press, 135#/95#
100' Sled pull, 180#/120#

Compare to August 11, 2011.

Post time to comments.

Patrick and Julia racing back to DO WORK!


  1. Ray :

    Aren’t SDHP bad or at least risky for your shoulders? I know CF features them prominently; but why not just substitute with a simple power clean? Or a KB swing? What’s so great about SDHPs that those other exercise don’t have?

  2. Matt :

    If you are performing a SDHP properly, your hips are doing 99% of the work to get the bar to shoulder height. It’s a core-to-extremity movement that when performed correctly is a wave of contractions that begins at the hips/hamstrings and radiates up through the weaker upper extremities. If you have shoulder pain when performing the movement, reassess your technique, as it’s a movement that we perform in life on a near daily basis.

  3. Ray :

    Without accepting the proposition that we perform this movement in life –
    Aren’t power cleans preferable because they are at least marginally safer?

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