So I gave up on the Invictus training, it just wasn’t varied enough for my taste, very focused on Olympic lifting (Snatches/Clean and Jerk), at least right now in their cycle. I’ll continue to use a lot of their public WODs and otherwise modify as needed.
I’ve decided that we need to master the L-Sit, so starting that this week I will try and be consistent in programming the progressions. Added a couple of links to some Youtube videos to help out. The one in the results is really good even if his flexibility is way outside of my league :-).
Warm up with 2 rounds of
- 30 second Banded Hamstring Stretch per Leg
- 30 second Plank
- 30 second Side Plank per Side
- 30 second Superman
- 30 second Handstand Hold
Take 10 minutes and work on L-Sit Progressions
Then E2MO2M for 10 minutes (5 rounds)
- 5 x Strict Pullups (maintain hollow body throughout)
10 rounds for time (Crossfit Invictus metcon from 15.7.2019)
- 12 x Kettlebell Swings @ 24kg
- 9 x Pushups
- 6 x Toes to Bar
Results: Since my L-Sit form is so poor thought I would take a step back and go through some progressions. For that part, did the Tuck Hold and Single Leg and Double Leg Pike Lifts with 3 second hold. This is also a really cool tutorial on L-Sits. For the Metcon 12:55.