We are doing the "P-bars Man Test" today! Anyone who gets through it today in class will get a free CrossFit LIC t-shirt!
A: "P-bars Man Test" x2, rest at least about 3 minutes between attempts:
5 dips, P-Bars walk forward, 5 dips, P-Bars walk backwards
4 dips, P-Bars walk forward, 4 dips, P-Bars walk backwards
3 dips, P-Bars walk forward, 3 dips, P-Bars walk backwards
2 dips, P-Bars walk forward, 2 dips, P-Bars walk backwards
1 dips, P-Bars walk forward, 1 dips, P-Bars walk backwards
Notes: you are doing 2 attempts trying to get as far as you can, with 3 minutes rest in between attempts. Keep a record of where you got to in each attempt.
scaling option #1: If you cannot do unassisted dips yet, but can do 5+ reps with #3 band or lighter/thinner (#3 in thickness, starting from the thickest one we have being #1), you are then doing 4 sets of "max number - 2" of banded dips on dip attachment (stop each time 2 reps short of failure.) Rest 1-2 minutes in between sets.
scaling option #2: If you cannot do at least 5 dips with #3 band or lighter, you are doing 5 rounds of: hold top support position on dip attachment for max time, followed by 8-12 reps of full ROM dips with feet on the floor.
B: for time:
Row 1000m
Double-unders, 100 reps
Run 1 mile
log results to beyondthewhiteboard.com























