Sumo (Jap. “Striking one another”)

IRIDIUM CrossFit – CrossFit

Sumo Deadlift High Pull (4×4 – 16 min after warmup & drills)

Not Dropping Plates (Time)

4 Rounds For Time (25 min cap)

431m run (garage door to garage door)

60 second cumulative plank hold

Ground to overhead: 9 @ 35#/25#, 6 @ 45#/35#, 3 @ 55#/45#

Walking lunge under the rig for the length of the rig

Rx+: Wear a weight vest

Do not drop the plates for any of the reps, work on controlling weight down to the ground / tap & go.

For those using a 55# plate, use a red 25 kg plate from the oly room.


Plank holds will be performed in a designated space near the garage door without blocking it.

Everyone will position their 3 plates in designated rows on the arena floor.

After your last ground to overhead each round, proceed to the north end of the gym and lunge under the rig – for the length of the rig – back to garage door.

Your time ends after you lunge back to the garage door on round 4.