10 rounds, each for time of:
Hill sprint or stairs
Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.
Rest 90 seconds between each effort.
Post experience and times to comments.
Scaling:
If you are unable to find a hill or set of stairs, complete 10 100-meter sprints or 20-second intervals on a stationary bike for total calories.
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.
5 rounds each for time of:
800/1,000-meter standing bike
*Rest 2 minutes between efforts.
Post each time to comments.
Scaling:
Today’s intervals are all-out sprints on the bike with a twist — you will stand as you pedal. Expect this to add some spice to the workout. Use any stationary bike you have available (e.g., Echo bike, Assault bike, airdyne bike). Each round should be maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances then you are hitting this workout as intended. Following each set, rest 2 minutes before the next attempt.
Intermediate option:
Same as Rx’d
Beginner option:
5 rounds each for time:
600/750-meter standing bike
*Rest 2 minutes between efforts.
Resources:
Air Bike Setup
Rogue Echo Bike
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.
Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold
Post rounds completed to comments.
Compare to 131215.
Scaling:
Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 30 seconds straight. Rest as needed between movements and sets.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold, knees bent
30-second chin-over-bar hold
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold
60-second L-sit
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit
♀ 95 lb
♂ 135 lb
Post time to comments.
Scaling:
Today’s workout falls within a moderate time domain. All of the holds and hangs are cumulative. Break as needed and chip away. To keep the workout moving, scale the L-sit hold to a variation that allows you to maintain at least a 10-second hold. Scale the hang to a variation that allows you to maintain around 30 seconds at a time. The load on the barbell should be light-moderate. You should be able to perform at least 10 reps unbroken with the weight you choose. Work hard and have fun!
Intermediate option:
For time:
60-second L-sit (bent legs)
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit (bent legs)
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
30-second L-sit drill: seated leg raises
30 shoulder-to-overheads
30-second hang from the pull-up bar
20 shoulder-to-overheads
30-second hang from the pull-up bar
10 shoulder-to-overheads
30-second L-sit drill: seated leg raises
♀ 35 lb
♂ 45 lb
Resources:
The L-Sit
The Shoulder Press
The Push Press
The Push Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.