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George Zegas 04-18-2007 06:36 AM

Hi Gang!

My gym doesn't have a Row machine. Should I perform 50 Sumo DeadLift High Pulls as an alternative? how much weight? I'm trying to follow the daily posted workkouts, it can be tough sometimes when the equipment isn't available.

Franklin Shogie 04-18-2007 08:32 AM

From the FAQ page:

[b]3.6. What if I don't have a rowing machine?[/b]
Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

[b]1.16. Do you include the weight of the bar?[/b] E.g., the WOD calls for 135#. Is that the bar + 135, or is it the bar + 90?
Of course you include the weight of the bar, unless you have a weightless bar! Prescribed weight (for any weightlifting endeavor, not just CrossFit) always means total weight lifted, and you're lifting the bar, so add it in.

so using the above as a guide, the 45lb SDHP is only done with an Olympic bar (45lb).

If I am mistaken please let me know.






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