Category Archives: Medium (< 15 min)

< 15 minutes

L-Sit Progressions then Jackie and some Split Squats

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Do the Crossfit Invictus WOD from today, July 19 2019.  After the warmup and before starting Jackie, spend 10 minutes working on L-Sit progressions…

  • 15-20 Pike Single Leg Lift each leg (focus on shoulder and hip position)

Then 3 Sets of

  • 3 x Knee Tuck (focus on shoulder and hip position, try to bring legs up to 45 degrees or more)

Results:  Jackie in 9:51.  Compared to Jan 19, 2017 I improved by around 30 seconds.  Rowed 1k in 3:57.  This is comparable to the speed I was doing it back in CH on the Concept II.

Split squats were interesting.  Used 12kg dumbbell per hand for the weighted part.  Had to break up the dynamic split squats into 8 and 4 reps, really fatigued. 

L-Sits and Handstand Hold then KBS, Pushups and T2B

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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.

Row and Pullups then Front Squats and BJs followed by Dumbbell Snatch and HSPU

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For max Reps and Calories

  • Max Effort Strict Pullups
  • Rest 1 minute
  • 8 x Row 30 seconds/Rest 30 seconds
  • Rest 1 minute
  • Max Effort Strict Pullups

Then every 3 minutes for 12 minutes

  • 4 x Front Squat
  • 8 x Box Jumps

Then for time, 3 rounds of (taken from 2019 Rogue Invitational “Snatch and Press” WOD)

  • 20 x Dumbbell Snatch @ 21kg/46lbs (Rx is 100lbs)
  • 9 x Handstand Pushup (Rx is with a 4″ deficit)

Results:  For the first part 11 + 7 pullups, 35 calories. Front Squats at 115-135-155-170lbs.  Metcon 8:11.

Cleans and Pushups then 3 Tabatas

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Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds

  • 3 x Bench Press

Last 2 rounds

  • Max Unbroken Plyometric Pushups

3 rounds of standard Tabatas (8 rounds 20 seconds work/10 seconds rest)

  • Round 1 – L-Hang
  • Round 2 – Russian Twist @ 12kg
  • Round 3 – Situps

Results:  Erased the results before I recorded them here but think I got up to 205lbs for the Bench Press, 20 and 16 Plyo Pushups.  L-Hang with bent knees.