CrossFit Substitution Exercises

What are substitution exercises that you can do for CrossFit movements? We got this question the other day “What is a good substitution for Sumo Deadlift High pulls (sdhp)?”

Sumo Deadlift High Pulls:
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

2K row = 200 sdlhp’s,
1K row = 100 sdlhp’s,
500 meter row = 50 sdlhp’s.

one burpee per 20 or 25 meters of rowing would be closer to equal amounts of work.

*sdlhp = sumo deadlift high pull with 45 lb barbell or two 35 lb dumbbells


Go out and run or do a mix of bodyweight workout with pushups and flutter kicks.
Or do “arm haulers” lay on your stomach and do the breast stroke like your swimming.
Biking is also a good cardio substitution for swimming. 10 miles on a bike (1 hour) in rolling hills equals roughly 2000 meters swimming.


You can use dumbbells or barbell thrusters as substitution for wall ball shots. You twice the ball weight to simulate the explosiveness of squatting and throwing the ball. If you dont have access to a medicine ball you can make your own with a few garbage bags and mulch. Put the mulch in the bags and duck tape it shut. If the bag rips add more duck tape.

More substitutions from CrossFit

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