Saturday 181124

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 210702

Friday 210702

Last-Chance Qualifier Event 3
For time:

100 burpees

For each rep, jump and touch a target 12 inches above your reach.
Post time to comments.

Scaling:
Switch this to a time-priority workout and complete as many reps as possible in 7 minutes — the time cap for Last-Chance competitors. Newer athletes can eliminate the need to touch a target.

Intermediate Option:
Complete as many burpees as possible in 7 minutes.

For each rep, jump and touch a target 12 inches above your reach.

Beginner Option:
Complete as many burpees as possible in 7 minutes.

Tuesday 220830

Tuesday 220830

2 rounds for time of:

Run 1 mile
50 burpees

For each rep, jump and touch a target 12 inches above your reach.
Post time to comments.

Scaling:
If you are unable to complete a mile run in 10 minutes or less, shorten the distance. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.

Beginner Option:
2 rounds for time of:
Run 800 m
25 burpees

For each rep, jump and touch a target 6 inches above your reach.

Wednesday 231220

Wednesday 231220

Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 toes-to-bars
10 box jumps
*Step down from the box.

♀ 14-lb ball to 9-foot target, 20 inches
♂ 20-lb ball to 10-foot target, 24 inches

Post rounds to comments.

Scaling:
Scale the load of the wall ball and height of the box to maintain unbroken reps and relatively quick rounds. Reduce the difficulty of the toes-to-bar so you can complete each set in 2 sets or less.

Intermediate option:

Same as Rx’d

Beginner option:

Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 hanging knee raises
10 box jumps
*Step down from the box.

♀ 6-lb ball to 9-foot target, 10 inches
♂ 10-lb ball to 10-foot target, 10 inches

Resources:
The Wall-Ball Shot
The Toes-to-Bar
The Box Jump

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by wodphotography at CrossFit Super 7 in Aarschot, Belgium