Sunday, May 17, 2009

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Novice: 3 rounds & no dbs for lunge; comfortable height for box jumps… 20 reps/round; pullups as you usually do them
Intermediate: 15 box jumps (but make them high!)

I think we’ve only got one set of 30 pound dbs. Don’t be afraid of 35# dbs or kbs.

Some possibilities for subs on the weighted pullups (in order of advanced variations > novice variations):
Strict pullups
Find a really challenging ring row variation
Chest to bar band pullups with blue band
Use a thinner band than usual
Try chest to bar pullups with the band you usually use
Do 5 extra pullups with the band you usually use

Post the time you plan on coming to the gym to comments.


  • CrossFit Winnipeg will be closed on Monday, May 18 except for a morning Team Workout at 9 AM. Sign-up on the white board.

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