WOD: Sumo Deadlift 5x5 + Oscar the Grouch — Snatch, Deadlift, Burpee
Wednesday, June 3, 2026 | CrossFit MYO, San Jose CA
The Workout
Sumo Deadlift 5x5
Sumo Deadlift for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps
Score type: Load
Oscar the Grouch
12 Burpees Over Bar 24 DB Hang Snatch (2 x 50/35lbs) 12 Burpees Over Bar 24 DB Farmers Front Rack Lunges (2 x 50/35lbs) 12 Burpees Over Bar 24 DB Push Press (2 x 50/35lbs) 12 Burpees Over Bar 24 DB Deadlifts (2 x 50/35lbs)
What Makes This Workout Effective
Today’s For Time workout utilizes high-volume dumbbell complexes and burpees to drive heart rate elevation while maintaining muscle endurance under fatigue. The combination of heavy sumo deadlifts and explosive snatches builds posterior chain power and core stability, essential for counteracting the sedentary nature of professional desk work.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Sumo Deadlift 5×5 at working load; Burpees Over Bar; DB Hang Snatch, DB Front Rack Lunges, DB Push Press, and DB Deadlifts at 2×50/35lbs. |
| Intermediate | Sumo Deadlift 5×5 at 70% of 1RM; Burpees stepping over the bar; all dumbbell movements at 2×35/25lbs. |
| Beginner | Sumo Deadlift 5×5 with empty barbell or light plates; Burpees without the jump-over; all dumbbell movements at 2×20/15lbs with a coach reviewing snatch mechanics before the WOD starts. |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How do I maintain a safe back position during the sumo deadlifts?
A: Keep your chest up, push your knees outward in line with your toes, and engage your core to prevent your spine from rounding as you drive through the floor.
Q: What should I do if the 50/35lb dumbbells are too heavy for the push presses?
A: Scale the weight down to a pair of dumbbells that allows you to maintain a vertical torso and full lockout without using momentum from the lower back.
Q: I’ve never done a DB Hang Snatch; where do I start?
A: Start with a lighter weight to practice the “explosive hip” movement, focusing on driving the dumbbell upward using your legs rather than just pulling with your arm.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136