Tag Archives: L-Sit

Bench Press and Toes to Bar then Run, Pushups and Air Squats

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Following the programming from CF Invictus this week with some slight modifications.

Five sets of:

  • 3 x Bench Press
  • Rest 30 seconds
  • 8 x Strict Toes to Bar
  • Rest 2 minutes

Then do 3 rounds for time of:

  • Run 400m
  • 40 x Push Ups
  • 40 x Air Squats

Then do one 15 sec work/45 sec rest L-Sit tabata.

Results:  For the Bench Press did 155/170/185/195/200lbs.  Got interrupted for the metcon so only ended up doing 2 rounds in 8:48.  For the L-Sit finished the last 3 tabata sets with bent knees , I thought that was better than drooping legs.

Barbell Rows and L-Sit, then Push Ups, Front Squats, Push Press and Situps

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Warm up with a 1k row.

EMOM for 10 minutes do the following.  Start with spending 10 minutes getting to a good working weight for the Barbell Rows so you can do the 8 reps without breaking and with good form.

  • Even minute – 8 x Bent Barbell Rows
  • Odd minute – 20 second L-Sit  accumulated

For time do 4 rounds of the following.  This is a crossfit.com WOD and has a good time cap of 26-30 minutes, but I set my time cap for 20 minutes since I didn’t have more time.

  • 30 x Push Ups
  • 20 x Front Squat @ 95lbs
  • 20 x Push Press @ 95lbs
  • 30 x Situps

Results: Used 95lbs for the barbell rows.  Metcon was really hard. I ended up only doing 2 rounds plus 70 reps in the 20 minutes.

Core Work then Pistols and Power Cleans

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EMOM for 15 minutes rotate through the following stations (5 rounds per station)

  • Station 1 – 5 x Barbell Rollouts
  • Station 2 – 5 x Strict Toes to Bar
  • Station 3 – 15 second L-Sit

Then AMRAP in 14 minutes of

  • 14 x Alternating Pistols (7 per leg)
  • 14 x Power Cleans @ 110lb / 50kg

Results:  For the metcon did 3 rounds plus 17 reps.  With foot on the 25lb plate, pistols worked very well (not sure if they are really that good on the knees though).

Update – made the EMOM clearer.  Sorry bout that 🙂

Handstand Hold and L-Sit then Dumbbell Snatches, Pullups and Front Squats

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Every 90 seconds for 15 minutes (5 rounds of each)

  • First 90 seconds – 30 Second Handstand Hold
  • Second 90 seconds – 30 Second L-Sit (accumulated)

Then AMRAP in 3 minutes (taken for Crossfit Invictus)

  • 10 x Dumbbell Snatches (total) @ 20kg
  • 10 x Box Jump Overs
  • 5 x Strict Pullups
  • Rest 3 minutes and repeat for 3 rounds starting the next round where you ended on the last

Results: For the AMRAP did 5 rounds plus 3 snatches.

L-Sits, L-Hang and Supermans then Row 5k

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For quality take 8 minutes for each of the three (24 minutes)

  • Accumulate up to 3 minutes L-Sit
  • Accumulate up to 3 minutes L-Hang
  • Accumulate up to 3 minutes Superman

Then for time:

  • Row 5k

Results: Wanted to run but it was too cold (-16C air temp/-27C with the wind) so decided to stay indoors and row instead. L-Sit 90 seconds, Supermans 3 min, L-Hang 90 sec. Row 29:35.