6/13/2024

Strict Pull-Up Test

Level 1: Find the lightest band that you can do one strict pull-up with

  • Level 2: Find your max unbroken set of unweighted strict chin-ups

  • Level 3: Find your max unbroken set of unweighted strict pull-ups

  • Level 4: Find your max 1 rep weighted strict pull-up

Scoring: note your level and score achieved.

Denver Nuggets

Affiliate Compete (RX+)

In 3:00 (15:00/5 round cap)

2 rounds

50ft Single Arm Dumbbell Overhead Walking Lunge (70/50)

12 Toes To Bar

Freedom (RX'd)
In 3:00 complete:
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge (50/35)
10 Toes To Bar

*If you complete it within 3 minutes, it unlocks three more minutes. Repeat another 2 rounds, with two additional reps added to the toes to bar. Continue adding three minutes and two toes to bar reps until time catches you. Cap 15:00/5 rounds.
*You don’t have to rest until the three minutes is up to start the next two rounds.

Independence
In 3:00 (15:00/5 round cap)
2 rounds
50ft Single Arm Dumbbell Overhead Walking Lunge (35/25)
6 Toes To Bar

Liberty
In 3:00 (15:00/5 round cap)
2 rounds
10 Single Arm Dumbbell Box Step Up (light) (20)
10 Hanging Knee Raises

  • Target time: 9-11 minutes

  • Time cap: 15 minutes

CrossFit KGB