Tag Archives: L-Sit

Cleans and Burpees

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Based on the BoxProgramming Open Prep 22.3 on Instagram…

For time 6-9-12-9-6 reps of

  • Hang Squat Cleans @ 95lbs
  • Burpees

Then every 2 minutes for 6 minutes work up to a heavy

  • 1 x Squat Clean

Then accumulate

  • 30 second L-Sit

Then accumulate

  • 15 x L-Sit Pullups

Results: Metcon 8:01. Squat Cleans 135-155-165lbs. Broke L-Sits into 10 second blocks from low, 10cm paralletes. Broke Pullups into sets of 2-4.

Hip Thusts then Cleans, Presses and Toes to Bar

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3 rounds of

  • 10 x Parallette Kick Throughs
  • 30 second Bent Knee L-Sit (accumulated)

4 rounds, increase weight per round

  • 6 x Pause Hip Thrusts (Pause 2-3 seconds at top)

Then 2 rounds of

  • 10 x Hip Thrusts @ 60% of max weight from above

Then 5 rounds for time

  • 8 x Hang Power Clean @ 110lbs/50kg
  • 4 x Push Press
  • 8 x Toes to Bar

Results: Broke the L-Sits into two sets each round. Hip Thrusts 135-155-175-185lbs, used 110lbs for the second part. Metcon 9:04.

Pullups and Pike Press then Dubai Crossfit Championship Workout 3

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3 rounds of pike lifts.

  • 3 x Pike Singe Leg Lift (R+L = 1 Rep)
  • 3 x Pike Dual Leg Lift Over a Kettlebell (Over and back = 1 Rep)

4 rounds

  • 3 x L-Sit Ring Pullups
  • 10 x TRX Pike Press

12 rounds for time – time cap 15 minutes (2020 Dubai Crossfit Championship Workout 3)

  • 5 x Handstand Pushups
  • 10 x Hang Dumbbell Snatch @ 20kg (do all 10 reps on the same side, switch per round – 6 rounds per hand)
  • 30 x Double Unders

Results: For the pike lifts I seem to be somewhere in the moderate range according to the video. Metcon 8 rounds (stopped at 14 minutes to keep things symmetrical)

Gymnatics Work then Row, HSPU, Pullups and

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Adapted version of the CF Invictus Workout from August 16, 2019.  Adapted since I don’t have space to do full ring or bar muscle ups so this should help to maintain the strength and skill needed. 

Every 2 minutes for 18 minutes

  • Muscle Up Transitions from Plank x Max Reps in 45 seconds
  • Handstand Walk x Max Steps in 45 seconds
  • L-Sit x 45 seconds accumulated

For the MU transitions, do the first of the 3 progressions shown in this video. Don’t cheat on the false grip, undoubtedly the most important part of the muscle up.

Then EMOM for 20 minutes (4 rounds of each)

  • Row for Calories
  • Max Reps Handstand Pushups
  • Max Reps Ring Pullups (with False Grip)
  • Max Reps Ring Dips
  • Rest 1 minute

Results:  For the first part, the transitions worked well, did about 5-6 per round.  The handstand walks went very well 18 steps in one secton (10 in one direction 8 back).  L-Sits with bent knees.  For the second part Row 8/8/7/7, HSPU 10/8/6/5, Pullups 3/3/2/2, Dips 12/12/12/8.

Cleans then G2OH, Front Squats and Burpees

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After warmup, take 10-15 minutes to work on L-Sit progressions.  Single\Double Leg Pike Lift with or without parallelettes.

Did the Crossfit Invictus Performance WOD from July 29, 2019.

Results:  Part A – Hang Clean + Clean 95-105-110-115-120-125-130-135lbs.  Part B – 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.