CrossFit Challenge: 3-Round Intensity

“CrossFit Challenge: 3-Round Intensity” explores a dynamic CrossFit workout consisting of three rounds that include 20 sumo deadlift high pulls and 20 push presses. This workout is designed to test endurance, strength, and stamina, making it a perfect choice for fitness enthusiasts looking to elevate their CrossFit routine.

Understanding the Workout Components

Sumo Deadlift High Pulls

The sumo deadlift high pull is a compound movement that works multiple muscle groups. It combines a wide-stance deadlift with a high pull, engaging your legs, back, and shoulders. This exercise is excellent for building strength and power.

Push Presses

The push press is another compound movement, targeting the shoulders, arms, and legs. It involves lifting a weight from the shoulders overhead while using a slight leg drive. This exercise enhances upper body strength and explosiveness.

Preparing for the Workout

Equipment and Setup

For this workout, you will need a barbell and appropriate weight plates for your fitness level. Ensure you have enough space to perform the exercises safely, particularly when lifting the barbell overhead.


A proper warm-up is crucial to prepare your muscles and joints. Start with some light cardio, followed by dynamic stretches focusing on the shoulders, back, and legs. Include movements like arm circles, leg swings, and light bodyweight squats.

Execution of the Workout

Performing Sumo Deadlift High Pulls

  • Stand with your feet wider than shoulder-width, toes pointing out.
  • Grip the barbell with hands inside your legs.
  • Keep your back straight, chest up, and pull the barbell up to your chin, leading with your elbows.
  • Lower the bar back to the starting position carefully.

See how it’s done with this comprehensive video tutorial: The Sumo Deadlift High Pull (

Executing Push Presses

  • Start with the barbell at shoulder height.
  • Bend your knees slightly, then explosively extend your legs while pressing the barbell overhead.
  • Lock your arms out at the top, then lower the barbell back to your shoulders.

To ensure proper form, watch our expert video guide here: The Push Press – YouTube

CrossFit Challenge: 3-Round Intensity

Tips for Effective Execution

Technique and Form

Maintaining proper form is essential to prevent injuries and maximize the workout’s effectiveness. Keep your core engaged and ensure your movements are controlled and steady.

Pacing and Breathing

Pace yourself throughout the workout. It’s important to find a balance between maintaining intensity and not burning out too quickly. Coordinate your breathing with your movements – exhale on exertion and inhale on the easier part of the movement.

Modifications and Scaling

Adjusting for Skill Level

If you’re new to CrossFit or these exercises, consider reducing the weight or the number of repetitions. Focus on mastering the technique before increasing intensity.

Alternative Movements

If the prescribed exercises are too challenging or if you have specific limitations, substitute with similar movements. For example, replace sumo deadlift high pulls with kettlebell swings or push presses with dumbbell shoulder presses.

Post-Workout Recovery

Cool Down and Stretch

After completing the workout, engage in a cool-down session. This could include walking or light jogging to bring your heart rate down, followed by static stretching focusing on the major muscle groups used.

Hydration and Nutrition

Rehydrate and refuel your body. A balanced meal with protein and carbohydrates will aid in muscle recovery. Staying hydrated is crucial for overall recovery and performance.

Benefits of This CrossFit Workout

Full-Body Conditioning

This workout provides a full-body workout, targeting several major muscle groups. It’s an efficient way to improve overall fitness, build muscle, and burn calories.

Enhancing Cardiovascular Endurance

The intensity and pace of this workout also challenge your cardiovascular system, helping to improve heart health and endurance.

Conclusion: Embrace the Challenge

The “CrossFit Challenge: 3-Round Intensity” workout is designed to push your limits and offer a comprehensive fitness experience. Whether you’re a seasoned athlete or a CrossFit beginner, this workout can be adapted to suit your fitness level while still providing a challenging and effective training session. Indeed, therefore, moreover, furthermore, additionally, consequently, thus, hence, and finally, embrace the challenge, focus on your form, and enjoy the journey towards improved fitness and strength.

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