Tag Archives: L-Sit

Deadlifts and L-Sit then Bike, Goblet Squats and RDLs

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Take 5 rounds and work up to a heavy

  • 6 x Deadlift (try and get heavier than 8RM on 26.5)

Then 3 rounds of

  • 20 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 155lbs/70kg (break as needed)

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max Romanian Deadlift @ 165lbs/75kg

Rest 2 minutes then AMRAP in 5 minutes of

  • Bike 1500m
  • 10 x Goblet Squats @ 24kg
  • Max RDLs @ 175lbs/80kg

Results: 8RM was 250lbs/114kg. Today 6RM 195-215-235-255-265lbs/120kg. L-Sit 20 seconds unbroken, with straight legs all 3 rounds. Metcon 20-15-14 RDLs.

Handstand Holds and L-Sit then Deadlifts, Situps and Bike

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Aculcumulate

  • 60 Seconds Handstand Hold

Then accumulate

  • 60 second L-Sit

Then,Crossfit New England’s “Hold Your Horses” WOD…. For time complete all three parts…

  • Bike 4k or Run 1600m

Immediatley followed by 4 rounds of

  • 8 x Deadlift @ 265lbs/220kg
  • 40 x Situps

Immediately followed by

  • Bike 4k or Run 1600m

Results: Metcon 32:55. Was able to do sets of 4 Deadlifts for all but the last round. Bike took around 8:30 per round.

Weighted Pullups, HSPU then Handstand Holds, L-Sits and Row

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4 rounds of

  • 5 x Weighted Pullup @ 10kg
  • 3-5 x Deficit Handstand Pushup

Then based on a Crossfit main site WOD, take 20 minutes and

  • Accumulate 60 seconds Handstand Hold
  • Accumulate 60 seconds L-Sit Hold (bent knees if needed)
  • Row 500m (active recovery)

Then EMOM for 20 minutes of

Results: Part one went well. Second part completed 2 rounds, bent knees both rounds 😀. Front Levers ….

L-Sits then Pullups, Deadlifts and Thrusters

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3 rounds from low paralettes

  • 10 x Alternating Single Leg L-Sit Lift
  • 10 x L-Sit Lifts
  • 15 second L-Sit Hold

Then inspired by wodwellcf’s “2 Bars and a Wall” WOD… AMRAP in 20 minutes of

  • 9 x Strict Pullups
  • 15 x Deadlift @ 185lbs/85kg
  • 21 x Dumbbell Thrusters @ 16kg per hand

Results: Metcon 3 rounds plus 17 reps. 😞 since I was hoping to break 4 rounds.. but just couldn’t catch my breath.

Tuck Lever and Handstand Hold then Weighted Pullups and Dips

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Every 2 minutes for 10 minutes

  • 15 second Tuck Lever Hold
  • 30 second Handstand Hold

Then every 2 minutes for 16 minutes

  • 2 x Weighted Pullup @ 20kg
  • 3 x Strict Pullups
  • 6-8 x Dips

Then 3 rounds from low paralettes

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Lifts (Lift your butt)
  • 10 x L-Sit Lifts

Results: Done as shown. Followed up with a 10k hike…