Living Room Mash 37

Wednesday 230104

Wednesday 230104

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

OR

Gymnasty Annie
For time:
50 double-unders
50 sit-ups
5 presses to handstand
40 double-unders
40 sit-ups
4 presses to handstand
30 double-unders
30 sit-ups
3 presses to handstand
20 double-unders
20 sit-ups
2 presses to handstand
10 double-unders
10 sit-ups
1 presses to handstand

Share your choice of workout and time in comments.

Scaling:
Gymnasty Annie is another new benchmark and involves a high-skill gymnastics piece: the straddle press to handstand. The original Annie workout is meant to be performed at high speed. Choose that option today if you have not yet performed this benchmark. Modify the double-unders if you are not yet proficient, and reduce the sit-up reps so each round is challenging but manageable.

Intermediate Option:
For time:
50 double-unders
50 sit-ups
5 assisted presses to handstand
40 double-unders
40 sit-ups
4 assisted presses to handstand
30 double-unders
30 sit-ups
3 assisted presses to handstand
20 double-unders
20 sit-ups
2 assisted presses to handstand
10 double-unders
10 sit-ups
1 assisted presses to handstand

Beginner Option:
40-30-20-10 reps for time of:
Single-unders
Sit-ups

Tuesday 230808

Tuesday 230808

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Scaling
This Hero WOD is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced for newer athletes.

Intermediate Option:
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option:
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

Tuesday 240528

Tuesday 240528

For time:

10-second L-sit
10 box jump-overs
20-second L-sit
10 box jump-overs
30-second L-sit
10 box jump-overs
40-second L-sit
10 box jump-overs
50-second L-sit
10 box jump-overs
60-second L-sit

♀ 24 inches
♂ 30 inches

Post time to comments.

Scaling:
Today’s workout is in the short-to-moderate time domain. If you can maintain bigger stretches on the L-sit holds and minimize breaks, you should be close to finishing at the 10-minute mark. To stay within that window, find a variation of the L-sit hold that allows you to consistently hold for 10 to 15+ seconds before breaking. If you can hold your option with ease for 45 seconds to 1 minute, try a more challenging option. The box should be a little taller than you want it to be on the jump-overs, and expect your fatigued hip flexors to make jumping a bit more difficult. Consider stepping down from the top of the box. This is not only a safety concern, it is one way to keep yourself moving at a steady pace.

Intermediate option:

For time:

10-second L-sit (bent legs)
10 box jump-overs
20-second L-sit (bent legs)
10 box jump-overs
30-second L-sit *(bent legs)
10 box jump-overs
40-second L-sit (bent legs)
10 box jump-overs
50-second L-sit (bent legs)
10 box jump-overs
60-second L-sit (bent legs)

♀ 20 inches
♂ 24 inches

Beginner option:

For time:

10-second L-sit drill: seated leg raises
10 box step-overs
20-second L-sit drill: seated leg raises
10 box step-overs
30-second L-sit drill: seated leg raises
10 box step-overs
40-second L-sit drill: seated leg raises
10 box step-overs
50-second L-sit drill: seated leg raises
10 box step-overs
60-second L-sit drill: seated leg raises

♀ 12 inches
♂ 20 inches

Resources:
The L-Sit
L-Sit Drills
CAP Demo: Box Jump-over Variations
CAP Demo: Box Step-overs

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Anna Bartlet at the Europe Semifinal by French Throwdown.

Friday 210219

Friday 210219

Workout 16.1
Rx’d:
Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

♀ 65-lb. lunge ♂ 95-lb. lunge

Post rounds completed to comments.
Compare to 160226.

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

Scaled:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front-rack walking lunge
8 burpees
25-ft. front-rack walking lunge
8 jumping pull-ups

♀ 35-lb. lunge ♂ 45-lb. lunge

Foundations:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge or 10 assisted lunges
8 burpees to ground or elevated surface
25-ft. walking lunge or 10 assisted lunges
16 dumbbell rows (8 left/8 right)

♀ 10-lb. DB ♂ 15-lb. DB

Equipment Free:
Complete as many rounds and reps as possible in 20 minutes of:
50-ft. walking lunge
8 burpees
50-ft. walking lunge
8 handstand push-ups