WOD: Sumo Deadlift 5x5 — Deadlift
Wednesday, July 1, 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
What Makes This Workout Effective
Today’s For Time focus on the Sumo Deadlift builds explosive posterior chain strength and improves hip stability. By utilizing a wider stance, you reduce the range of motion and decrease shear stress on the lumbar spine compared to conventional deadlifts, allowing for maximum force production.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Sumo Deadlift at a challenging load for 5x5 |
| Intermediate | Sumo Deadlift with a moderate load (60-70% of 1RM) |
| Beginner | Kettlebell Sumo Deadlift or Sumo Deadlift with a PVC pipe |
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: Should I be trying to hit a max weight on every set of 5?
A: No, the goal is consistent quality across all five sets. Choose a load where the fifth rep of the final set is challenging but remains technically sound without your back rounding.
Q: How long should I rest between sets to maintain power?
A: Since this is for load, take 2 to 3 minutes of rest between sets. This allows your ATP-CP energy system to recover, ensuring you can move heavy weight with maximum intensity in each round.
Q: I’ve never done a “Sumo” stance; how do I know if my feet are too wide?
A: Your shins should remain vertical throughout the lift. If your knees are caving inward or you feel a pull in your inner thigh rather than your glutes, step your feet in an inch or two.
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