17:26. Started at 30 secs with 1st round 10 secs L/20 tuck, 2nd round 5secs L/25 tuck, but continued each round thereafter 20 secs tuck. Jumping to 29". I even through a few K2E as a penalty after rounds 3&4 but realised it was too much.
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Giuseppe Petrillo
May 1st, 2020 at 10:13 am
Commented on: 200409
L sit 20 sec unbroken
18:38
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Jeff Chalfant
April 30th, 2020 at 8:57 pm
Commented on: 200409
L sit not rxd: 36:56
I began a round every 4m:
L-sit on parallelettes:
:30-:30-:25-:25(this one sagged by the end)
Then I moved to the floor to preserve form:
:14-:15-:14-:15-:15-:14
Jumps became very hard at the end but I was still completing the final rounds under a minute, so about 4 seconds per jump.
41/187/69”
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Manchild Manchild
April 24th, 2020 at 5:41 pm
Commented on: 200409
subbed burpees for box jump, and scaled sit to 15 seconds
12:00, but stopped mid-workout since I failed at round 6 L-sit
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Cy Azizi
April 24th, 2020 at 2:58 pm
Commented on: 200409
52:30
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Anton Gross
April 21st, 2020 at 1:14 am
Commented on: 200409
M/ 46/ 136 lbs/ 5’-6”
As Rx: 19:42.
tough grinding WOD. Good one.
I stacked 2 bumper plates on top of the 30” box and I used my rings for L sit. I watched the clock and went :30 each set then walked to my box and banged them out slow and steady. I only messed up on my next to last jump as I didn't stand up fully. So I no repped myself and did another two.
good workout.
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Dan Kremer
April 17th, 2020 at 3:55 pm
Commented on: 200409
Paralette L Sit ALAP
36” Step ups
18:49
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Tim Hambidge
April 16th, 2020 at 4:43 pm
Commented on: 200409
14:51. 36” box, 15 second L sit. Was at failure in 4th round with legs straight so transitioned to tuck hold.
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Morgan Greene
April 14th, 2020 at 5:23 pm
Commented on: 200409
L sits from rotation of push up bar, pull up bar, rings, and rope - mostly unbroken but pretty low after set 6.
subbed max vertical leaps for 36” box jumps
19:40
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Park Hyunwook
April 14th, 2020 at 7:31 am
Commented on: 200409
M/200414/87/48
10 rounds for time of:
2 * 20 seconds of L-sit, unbroken
10 box jumps 26-in. box
15'32"
(edited)
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Ralph Keeley
April 14th, 2020 at 6:28 am
Commented on: 200409
M/34/6’/175#
Scaled to:
Every 2:00 for 10 rounds
:12 L-sit
10 box jumps (30”)
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Matthew Aukstikalnes
April 14th, 2020 at 3:38 am
Commented on: 200409
scaled to AMRAP 20, modified L-sits and 30" jumps. 8 rds plus 30 seconds plus 5 jumps
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Jeffrey Howard
April 12th, 2020 at 8:51 pm
Commented on: 200409
22:13 - Sc
Unbroken Tuck L-sit on parralletts (The L-sits were a fight, the last 3 rounds were a serious fight to get unbroken)
All else completed as Rx.
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Christian Simpson
April 11th, 2020 at 5:26 pm
Commented on: 200409
Sc tuck hold on parallettes, 30" box
16:43
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Kimberly Wilson
April 11th, 2020 at 1:46 am
Commented on: 200409
34/f/5’7/145#
23:33 scaled
tuck hold
24”
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Matt Jones
April 10th, 2020 at 10:57 pm
Commented on: 200409
22:37 rx
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Viktor Wachtler
April 10th, 2020 at 7:34 pm
Commented on: 200409
Scaled
:20 tuck holds (all unbroken)
17:24
43/1.78m/77kg
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Myles Lance
April 10th, 2020 at 4:04 pm
Commented on: 200409
26:16
5 rounds
Broken, bent L-sit
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Coastie Nick
April 10th, 2020 at 11:02 am
Commented on: 200409
L-sits not unbroken
30” Box Jumps
24:27
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Jade Teasdale
April 10th, 2020 at 3:19 am
Commented on: 200409
9:42 w/ 15 second holds (all unbroken)
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Jim McCary
April 10th, 2020 at 2:45 am
Commented on: 200409
21ish minutes
L-sits off a box in tuck position
unbroken first 2 rounds then broke into two, then three
plank rounds 7-10
36” box
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Richard Foster
April 10th, 2020 at 12:03 am
Commented on: 200409
Scaled
10 rnds
:15 tuck hold
10 30" box jumps
12:12
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Nicole Deaver
April 9th, 2020 at 11:34 pm
Commented on: 200409
18:54
L sits & tuck holds to go unbroken
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Ricardo Aleman
April 9th, 2020 at 11:26 pm
Commented on: 200409
10 Rounds
push up hold 30 second
20lbs med ball step up 10 reps
14:58
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Kevin Marshall
April 9th, 2020 at 11:12 pm
Commented on: 200409
No pirouettes and not good enough to L sit off the ground so just did 100 burpees over a 30in box for time 16:59 and every minute that passed 6 pistols (3 per leg)
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Jacob Cram
April 9th, 2020 at 10:31 pm
Commented on: 200409
17:08 15sec L-sit on parallettes, 30in box jumps.
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Steve Day
April 9th, 2020 at 9:16 pm
Commented on: 200409
Scaled to:
20 rounds :
15 seconds of L-sit, unbroken
5 box jumps
36-in. box
22:02
Rotated L-sits on paralettes, Dip Bars and Hanging from pull-up bar
(edited)
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Dave DeCoste
April 9th, 2020 at 8:54 pm
Commented on: 200409
27:42
scaled box jumps to 30 inches.
can’t say I held parallel on the last few l-sits, but was able to keep the legs a little elevated.
(edited)
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Shane Azizi
April 9th, 2020 at 8:51 pm
Commented on: 200409
54:55 Rx (last 2 rounds of L-sits may not have counted if I had a judge)
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Niaro Freitas
April 9th, 2020 at 8:22 pm
Commented on: 200409
10 Rounds
30" tuck sits
10 box jump in 24'
15:33
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Terra Cahill
April 9th, 2020 at 8:15 pm
Commented on: 200409
I am coming back to CrossFit since I have no other opportunity to exercise... I tried to come back about 8 months ago to a box, but I had some weird injuries. In going to PT, I learned that there are certain things I shouldn't do anymore, due to problems with my connective tissue. Regardless, I am going try modifying since I am forced to exercise at home (well, not even at home, traveling on business). I hope doing this and posting my mods helps me to overcome my embarrassment on needing to modify exercises that I previously loved to do. Box jumps is one of those exercises.... Today, I did:
10 rounds for time of:
30 seconds of L-sit - using three chairs, one on each side to suspend myself and (after the first round), one to rest my "L" extended toes on for support
10 box jumps - 18" chair step ups
10:04
(edited)
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Richard Foster
April 10th, 2020 at 12:02 am
Welcome back (again).
Try doing less than you think you can in the beginning.
I use @dotcomscaled to help make workout modification decisions.
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Gavin Carmody
April 9th, 2020 at 8:04 pm
Commented on: 200409
15:00 7rnds / tuck hold / 36”
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Richard Dupell
April 9th, 2020 at 7:56 pm
Commented on: 200409
30 sec ub tuck hold
10- hops over tennis net (36in)
10 rounds
16:59
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Danny Morrison
April 9th, 2020 at 7:30 pm
Commented on: 200409
10 rounds for time — 12:47
30 seconds of almost unbroken tuck-hold and high tuck-hold
10 box jumps
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Luke Palmisano
April 9th, 2020 at 7:25 pm
Commented on: Simplified Viral Anatomy
This is great. Zinc seems to have a heightened role in the specificity of processing nucleic acids (manufacturing DNA/RNA) and theory is that Zinc supplementation can help fight off viruses by improving the body's own specificity and picking up on abnormal DNA/RNA production. Any thoughts on this from a basic scientist? I am a practicing ER doctor, with a ton of virus treating experience though minimal basic science research/lab experience.
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Tripp Starling
April 9th, 2020 at 7:01 pm
Commented on: 200409
10 rounds for time of:
:15 L sit on paralletes unbroken
10 box jumps 24”
12:06
Jackie:
10 rft
:15 tapping tuck hold
10 box jumps 12”
8:21
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Charlie Pokorny
April 9th, 2020 at 7:01 pm
Commented on: 200409
10 rounds of 15 second L-sit on parallettes and 10 BJ 30-inch box
12:42
Interesting stimulus
m/51/5'11"/200#
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Randy Crooker
April 9th, 2020 at 6:39 pm
Commented on: 200409
Tried option 1 with the 30 second tuck hold. Had to drop to 20 seconds after 2 rounds to keep it unbroken.
30” box jumps
14:59
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Marcel Ferreira Martins
April 9th, 2020 at 6:19 pm
Commented on: Simplified Viral Anatomy
M, 242lbs, box 30", tuck hold 30".
Time 17'26"
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Mary Dan Eades
April 9th, 2020 at 6:13 pm
Commented on: Simplified Viral Anatomy
A great, simple, clear explanation of virus structure that just about anyone can easily understand. Helpful to know in this current covid situation and will illuminate discussion of what's going on in potential therapies. Of particular note is that in the course of viral attack, if you can prevent or slow steps 1 and 2 you can make headway against the virus. In that light, we read a really interesting article today that helps to explain why the metabolically fragile (meaning the 2/3 of Americans with pre-diabetes or frank diabetes and obesity) might be at greater risk. In the attachment step, ambient tissue glucose levels may play a role -- higher glucose favors easier attachment of the virus to a target host cell. And another article suggests that a mechanism for the anecdotal positive reports with the hydroxychloroquine/zithromax/zinc regimen may involve that same step -- interfering with attachment of the virus. Time and testing will tell.
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Mohamed El-yazid Boubidi
April 9th, 2020 at 5:12 pm
Commented on: 200409
30s Tuck Sits
10 Box Jump
10 rounds in 24'
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Dale Trueman
April 9th, 2020 at 4:26 pm
Commented on: 200409
Scaled:
30s Tuck Sits
10 Box Jump 26”
14:12
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Matthew Letarte
April 9th, 2020 at 3:44 pm
Commented on: 200409
19:30
5sec L-sit, 15sec Leg Tucks
20 DUs
DUs getting better, was holding a good pace until my tucks bombed on round 7
Everything unbroken, but switching between exercises got steadily slower. Ouch that was tough!
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Thomas Wade
April 9th, 2020 at 3:16 pm
Commented on: 200409
Had to scale this one!
10 rds of
5 toes to bar
10 box jumps 24 inch
10:04
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Erik Dresner
April 9th, 2020 at 2:45 pm
Commented on: 200409
10 rounds
15 second L sit hold
10 broad jumps 6ft
15:58
Garage WOD. No box, ceiling’s too low for object jump overs, and it’s raining again.
went UB on L sits first 8 rounds, but couldn’t hold it last two. Went 12-3/11-4 instead.
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Eric O'Connor
April 9th, 2020 at 2:34 pm
Commented on: 200409
The goal of this workout is not primarily to be a gut-busting fast-paced workout. Rather expect the need to rest a bit before attempting your L-sits and strive for consistent focused efforts on the box jumps. Here are some some thoughts:
L-sits: The main variations will be a tuck L-sit, an L-sit with one leg extended, and an L-sit as prescribed with straight legs. Consider utilizing a variation that you can hold for at least 15-20 seconds on every round. If 15-20 seconds cannot be achieved with mentioned variations, this movement can be made easier by performing it from the hang position or by performing the movement from a seated position.
36” Box Jump: The number that should jump out to you is the height. This prescription likely means that the goal is not necessarily to have an extremely fast paced effort here. Rather, the goal is to have consistent focused efforts with a short reset between reps. Reduce the height to achieve the goal. The overall volume at this height is also high. Consider reducing reps per an individuals current capacity. Of special note is that I do NOT recommend rebounding jumps at this height.
Minimal Equipment: This workout is relatively easy to replicate at home. The L-sit is easy….perform the movement between chairs, stacked up books, etc. The box jump can be replicated by completing any explosive jumping movement. I’ll recommend trying to preserve the effort of the jumps instead of jumping to a low height and moving quickly. For example, consider measuring your max height broad jump or vertical jump prior to the workout. Take 75-80% of the distance/height and use that for the workout. Sample workout could be:
10 Rounds for time:
30 seconds of an L-sit, unbroken
10 Broad jumps @ 75% of max distance
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Jim Rix
April 9th, 2020 at 2:33 pm
Commented on: 200409
21-15-9
power cleans, 95-105-115#
24” box jumps
8:06
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Alyssa Wendt
April 9th, 2020 at 2:18 pm
Commented on: 200409
Sub
30 sec planks
10 push ups
10 box jumps
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Jobst Olschewski
April 9th, 2020 at 2:07 pm
Commented on: 200409
10 rounds for time of:
20 seconds of tuck-sit, unbroken
10 box jumps
12min.
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Raul Carrion
April 9th, 2020 at 1:52 pm
Commented on: CrossFit Level 1 Course Now Available Online
Will there be an option to do the Level One course without having an existing level one cert. I'm kinda confused on how i need one to take an online course to take one.
Thank you!
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Nicole Carroll
April 9th, 2020 at 8:27 pm
Hi Raul,
Thanks for your question. CrossFit’s seminar model is predicated on gathering people together to provide movement and coaching instruction, as well as education on salient truths about health and fitness. Additionally, for anyone seeking to become a CrossFit Trainer or Affiliate, we place a premium on the in-person experience. This is why, at this time, the online version of the CrossFit Level 1 Course is only open to those who have already attended the course and need to revalidate their credential or attain CEU's (i.e. CF-L1’s or higher).
(edited)
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John Clarke
April 9th, 2020 at 1:43 pm
Commented on: 200409
30 seconds tuck hold - accumulated, not unbroken.
10 box jump, 30 inches
17 minutes
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Charles Meyers
April 9th, 2020 at 1:40 pm
Commented on: 200409
Option 1
20:08 first 7 sets l sits 2x15 Sec. 24” box
Last three sets 3x10 Sec. 24” box
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Stephanie Jones
April 9th, 2020 at 12:45 pm
Commented on: Simplified Viral Anatomy
I was so pleased to see this article come into my inbox today. I know nothing of viral anatomy so I learnt a little bit from this article and the comments following. Thank you for sharing information that is relevant to health in all respects!
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Sylvia Berrios
April 10th, 2020 at 11:51 pm
SO with you on this one Stephanie! I will be sharing this one as well as we all need to be informed in a more easier way such as this posting! Love the comments and questions also regarding researches done by some... so many smart folk here! Very much appreciated CrossFit.com!
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Erron Brady
April 9th, 2020 at 11:12 am
Commented on: Simplified Viral Anatomy
Very nice, basic article. Except the last part where the suggestion of targeting the spike protein as a possible solution. I don’t believe many people recommend this as in the past this has only made the disease worse. The current hope is to create a live attenuated vaccine. All other treatments for SARS-CoV I have proven ineffective except for some limited success in anti-viral medications. The spike protein has been found to bind to the ACE-2 cellular protein. Currently L-Arginine 700mg, Beet root extract, Black pepper, 5-10mg melatonin/daily and Vitamin C 1,000mg/ twice daily are shown to help prevent the severity of the disease (and yes I’ve read your articles that show your disdain for “vitamins” for the average healthy person).
IBU is shown to worsen the symptoms along with ACE inhibitors, ARB (ie...lisinopril amd losartan) , vitamin D and selenium (consult your doctor but most need to stop these if sick).
As our knowledge of this disease changes daily it’s wonderful to see Crossfitters exchanging their knowledge. Thank you for your articles!!!
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John Smith
April 9th, 2020 at 1:24 pm
Agreed, the ACE-2 receptor of the host cell is key, and a treatment to protect the ACE-2 receptor is likely to be more broad-spectrum--working on all potential invaders--not just a specific strain of coronavirus. Flavonoids have been highly ranked by SUMMIT, the IBM's supercomputer, as having a molecular composition and shape well suited to bind to ACE-2 receptors and therefore block coronavirus S-protein spikes.
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Matthew Fahrenkopf
April 9th, 2020 at 10:56 am
Commented on: 200409
10 rounds
15 second tuck hold
10 box jumps, 27”
21:09
went for quality
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Antonio Albano
April 9th, 2020 at 9:54 am
Commented on: 200409
I can't Jump so 10 rounds
30"hollow position
30"Wall sit
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Stacey Thompkins
April 9th, 2020 at 9:29 am
Commented on: 200409
M/45/6'2"/185#
Sub'd today
10-9-8-7-6-5-4-3-2-1
DxKB Front Squats 53#
Plate G2OH 45#
9:37
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Robert Sabbatino
April 9th, 2020 at 7:13 am
Commented on: Simplified Viral Anatomy
Been a health care professional for 54 years. The aforementioned article was probably the best presentation of virus information for the layperson (with minimal knowledge of biology) I’ve ever read. Emails from CrossFit are the first thing I read when I awake in AM. CrossFit-absolutely the BEST. A thousand kudos! Robert J. Sabbatino RPh
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Marcelino Ortiz
April 9th, 2020 at 4:40 am
Commented on: Simplified Viral Anatomy
Thanks for this explanation! I love de biology and appreciate a lot this info, really!
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Charles Allen
April 9th, 2020 at 4:39 am
Commented on: CrossFit Level 1 Course Now Available Online
Cool! Well shit... Maybe the NSCA, ACE, NASM, and ISSA will promote it.
Commented on: CrossFit Level 1 Course Now Available Online
Way to innovate CrossFit Training! This is a great option during the "these times." Long time CrossFit coaches have talked a lot about how the past 3 weeks has brought us back to the days of the garage gym... homemade/improvised equipment, looking for the best place outside of the house for wall ball shots, seeking out the flattest part of the patio to set up the squat stands. The online Level 1 offering is along those lines- when back in the day we spent so much time scouring the internet for any videos or advice in preparation for tomorrow's WOD! Forced change brings creativity and innovation.
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Michael Anderson
April 9th, 2020 at 3:04 am
Commented on: Really Cool Homemade Parallettes
I have a pair in my living room that I brought home from The Hut for our "time inside"... We've been making these since 2009- they are the "official parallette" of CrossFit Malibu.
Globo/Home scale: L sits can be done on a variety of appratuses, including rings (hanging or in a dip position) dip bars, a pullup bar, on arms of a chair, on 2 benches or boxes, parallets, or 2 dumbbells. If these are not available hold in a hollow hold for 1 minute then proceed to the next movement. For the box jumps, if you don't have a box or object to jump to that is high enough, do object jump overs, difficult broad jumps, or jump touch an object 1-2 feet above your reach for the prescribed reps.
(edited)
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Grace Patenaude
April 9th, 2020 at 2:33 am
Commented on: Simplified Viral Anatomy
Thank you for the very informative article so pertinent in our current state of affairs.
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Evan Saber
April 9th, 2020 at 1:29 am
Commented on: 200409
lsit From the floor or parallets?
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Bryan Rosen
April 9th, 2020 at 12:54 am
Commented on: 200409
GENERAL WARM-UP
3 rounds of:
40 jumping jacks
30 flutter kicks
20 lunges
SPECIFIC WARM-UP
L-sit
2 sets of:
30-second high plank on toes
30-second hollow hold
10-second L-sit hold on the floor
Box jump
10 broad jumps
3 sets of 3-5 box jumps, increasing in height
Practice
10-second L-sit
3 box jumps
At home version
10 rounds of:
30-seconds of L-sit on the floor, unbroken
10 sets of 2 air squats + 1 tuck jump
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Adrienne Kahrs
April 10th, 2020 at 6:01 pm
I'm looking forward to taking my TeleGRIT folks through this on Monday!
Here's what our adapted version of this warm-up will look like:
3 x
40 jacks
30 flutter kicks / shoulder flutters
20 leg swings / hugs
2 x
:30 plank hold / seated plank (holding a light weight out in front)
:30 hollow hold / lateral raise hold (no weight)
:10 tuck hold / overhead hold
10 high knee marches / PVC toes to overhead
3 sets of 3-5 step ups / ball to platform, increasing height and/or load
PRACTICE
:10 tuck hold / overhead hold
3 step ups / ball to platforms
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Juan Acevedo
April 9th, 2020 at 12:52 am
Commented on: 200409
▶ INTENDED STIMULUS
.
Awesome! Every day is a good day to be thoughtful and intentional, but today that's especially true. This workout has three aspects that define it: unbrokenness, tall box jumps, and "for time." Preserving all these three aspects will be challenging today if you don't scale right from the beginning. Holding a 30-second L-sit with proper mechanics for ten rounds is challenging. Unless you have a 2-minute L-sit hold, chances are you won't. Be realistic with yourself, and instead of compromising mechanics or unbrokenness, scale the time from the beginning. This applies to whatever variation of the L-sit you are doing. Tuck hold, tapping tuck hold, toenail tuck hold are all excellent ideas. For the box jumps, you want a height that feels tall to you—something you would not typically do in a fast workout. Now, as we said, this is for time. It is by no means a quick workout. It is a longer medium-effort (~15 minutes). However, we still want to keep moving with a short break before the L-sits. If you have to rest two minutes before your next L-sit in order to get in unbroken, the time for that L-sit is too long. Scale back. You can have all the three aspects of this workout. Don't compromise!
15 seconds of tuck hold (tapping or toenail) unbroken
10 box jumps
♀ 12-in. box ♂ 16-in. box
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Adrienne Kahrs
April 10th, 2020 at 6:08 pm
My adaptive crew always loves the core work - this is going to be a big hit on Monday. :)
Our neuro / seated adaptive version:
10 rounds:
:30 tuck hold / overhead hold
10 tall step-ups / ball to high platform
I have one athlete with neuro adaptive needs who MIGHT do some low box jumps or gentle broad jumps instead of step-ups if she pops on to the telesession. A couple others will likely scale to the high knee march - just looking to get that single leg work in for them at a more challenging height than usual while keeping in mind the safety concerns around compromised balance.
For the tuck holds, they'll be on their backs or reclined in power chairs. One of my resident athletes will be able to do them on parallettes with the toenail hold - he loves any opportunity to work on those, so it's going to be a fun day!
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David Swicegood
April 11th, 2020 at 4:05 pm
Monster workout. LOVED IT. Impressed with where my strength is. Could have tried 20 second tuck holds but still good.
14:14
▶ OPTION 2
10 rounds for time of:
15 seconds of tuck hold unbroken
10 box jumps, 30 inch tall table
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Chris Sinagoga
April 9th, 2020 at 12:14 am
Commented on: 200409
Champions Club Scaling Notes
RANT
This one will give you a good feeling of pulling with the lower body. We can visualize upper-body pulling easily, but today when the knees are barely coming up on the box jumps you'll understand better.
NEW TO CROSSFIT SCALE
As is, don't necessarily worry about unbroken L-sit
MAIN DECISION
For quality or for time?
WHAT ABOUT THE MOVEMENTS
Static hold - pulling from the hips/midline, transition position, stamina and accuracy
Jumping - higher than usual, should be fatigued going into each set
WHAT ABOUT THE REP SCHEME
lots of reps and rounds means we need some stamina with each
LEARNING HOW TO COOK
If you want to get more of a breather, add reps to the box jump and lower the height to cycle through faster. If you want today to be more strength-oriented, then make the box even higher and make the L-sit the most difficult variation you can do for 20 seconds.
I DON'T WANT TO COOK, JUST GIVE ME FOOD
The workout listed is a pretty good middle ground. I'd go with that and be okay with not as much intensity
GENERAL FEAR LEVEL: 4
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Mike Andridge
April 9th, 2020 at 12:06 am
Commented on: Really Cool Homemade Parallettes
I've made these twice--every time I've moved, they've gotten broken somehow.....In my third house, time to make them again, 'cause I ain't movin' anytime soon. Thanks HQ
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