CFWUx2
23:22
32"bj, floor L-sit

28:16 RX 

M/39/5’9”/195#

15:26 @ 15 secs (5L + 10 tuck) and 10 box jumps@29"

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. August 12, 2020

38:16 lsit on rings

26:54
Legs were too sore from last WOD, so used 24” box. L-sits were of course not unbroken. 

29:53 scaled. Faster than last time but different. Last time I went as long as I could up to :30 each round with the same amount of rest every time. (E4m) I did about the same total amount of L-sit this time but on the floor, and tried for 20 seconds unbroken each round. 2:30 per round for a while, but got slower toward the end, and even with extra rest the last 2 L-sits turned into tuck holds after about 14-15 seconds. 

last time 36:56

177/41/69”

19:04 

lsit from dip bars, max vertical leap subbed for box jumps 

Paralette L Sit ALAP
36” Step Ups
14:20

19:22 not unbroken 
200409 18:38

M/34/6’/175#

Scaled to:
10 rounds
:15 L-sit, unbroken from dumbbells
10 box jumps, 36”
*Last three rounds :10 + :05

23:00

57yo m 5’5” 145lbs

10 rds
5x10sec Lhold + 10 box jumps 24”
5x15sec Lhold + 10 box jumps 24”

12 min

22:43

10 rounds

10” L Hang 
10 box jump 92cm 

Elegí una altura de cajón que te impida hacer dos saltos encadenados pero que todavía sea seguro probar para 100 rep.

Elegí un numero y modificación de L- hang que puedas hacer unbroken cada ronda.

Podés meter 30” unbroken en cada ronda?

A todos los mortales que como yo están dominando este movimiento, buena suerte!

M/25/5'8"/160lb
CrossFit AFK

21:14 - Sc (tuck L-sit on parallettes, last 5 rounds were tippy-toesy for about 5-10 seconds each. round 9 was accedentally a 20-sec hold)

20:21
30” box, feet on ground l sit

23:25 knees to chest with miyu at the same time

34/m/175/5’7”
scaled l sit to tucks on a dip bar full :30
36” box jump 
23:17

22:51, L-sits from dip bar, not unbroken 

Last time 24:27 using same scale

201129

10 rounds for time of:
30 seconds of L-sit, unbroken
10 box jumps
♀ 30-in. box ♂ 36-in. box
Post time to comments.
Compare to 200409.

Goal:
16:36

Actual:
19:55
Fastest 1:41
Slowest 2:16
Average 1:59

Subbed:
Tuck-sit
30-in box

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single-unders

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
L-sit
5 tucks
5 leg lifts
15 second tuck hold
15 second l-sit hold

Box jumps
5 12-in box jumps
5 20-in box jumps
5 24-in box jumps
5 30-in box jumps

ELEVATE HEART RATE
:30 as many double-unders as possible

Scaled to 20 second tuck holds on paralell bars (unbroken)
7:24 (did only 5 rounds - misread it...)
44/1.78m/73kg

19:33
Did knees to chest after round 1
Broke on round 8

10 rds for time:
30s tuck hold on rings
10 box jumps @30’’
1 Legless rope climb 15’   ( for fun ;)
23:48

Strength
Bench Complex 

Conditioning
Mx WOD
30 Sec Plank
20" Box

Total - 19'15"

Scaled:
20 Seconds Ring Tuck Hold
10 Box Jumps @ 36"

14:58

Scaled to 
10 r/t of :30 wall sit & 10 step up, 12”
13:53

started with unbroken L-Sits on P-Bars then quickly scaled to: 15 sec @ a time X2 of Tuck Holds on P-Bars. 22” box jump 14:57

29:15
30 sec of L-sit practice

always forget this part
m-6’1-260-38

10 min amrap
7 hanging knee raise
10 box jumps 20
6 rds exactly 

meathead finisher- chest flyes

Scaled L-Sit to Tuck Hold on Paralletes, Box Jump Over as the ceiling was too low to stand up. 
Time: 13:58

15:57.

Subbed L sit with tucking on blocks and toes on the ground. Could have pushed to a harder progression.  

Sc to parallelette tuck hold 30s/30" box

4/9/20: 16:43 (same scale)
Today: 16:18...(1:27-1:49 round times)

M/39/5'10"/195

I scaled the L-sits to Ring Holds/Knee Raise for 30 seconds and did the box jumps RX.  Time was 19:13.

Scaled to:
10 rounds for time
30 second tuck hold, unbroken
10 box jumps 30” 
18:30

compare to 200409
20 second tuck hold, unbroken  
30” box jump 
14:59 

M39/6’0”/190

15:24*

did this again at work instead of taking lunch.  (Overtime is killing me). Sooo the tallest box I could rig up was approximately 28” and did this in slacks and boots.  Knee tucks were done and had to break up the last couple rounds.  Oof.

17:04

Missed yesterday is combined that with today's. 

5 rounds of: 
30ft HS walk
16 pistols 
30 knee tucks 
10 box jumps (33in) 

19:36

It was fun and tough 

35/195/5’9/M

10 rounds
L-hold on Rings 10 sec
Box Step 24"
18:23 
M/54/175lb

10 rds: 13:26 
Felt the burn on those holds!

20 sec Parallette Knee Tuck Hold
10 Box Jumps (30”)

*during rd 6 I broke up the 20 sec into 2-10sec holds

M/55/185/6’0”

For time:

Ten rounds of
15 strict T2B
10 box jumps (36”)

18:58

Scaled to 10 rounds of 15 sec L-sit + 15 sec tuck-sit (parallettes) and 30-inch box
19:29
Interesting to have a 3-day sequence with no weightlifting
m/52/5'11"/200#	

After all the box step-ups yesterday and a 10 km run in the morning, and being at home, scaled this one down to:

10 ROUNDS FOR TIME

30 seconds of tuck hold on chairs (unbroken)
10 box jumps | 50 cm makeshift box

SCORE: 19:34

19'10"

3 round's Rx paralette
5 round's  tuck L-sit unbroken
2 round's Tuck L-sit 20" + 10"

Box : 92 cm 

17:57

L sits & tuck holds to go unbroken, box jumps- up 3 steps

M/53/5’9”/168 - Newbie

10 rounds for time of: 22:19.42

30 seconds of L-sit on paralettes
10 box jumps (24 inch)

1- 30 l-sit            					6- 10 l-sit; 20 tuck hold
2- 9 l-sit; 21 tuck hold			7- 10 l-sit; 20 tuck hold
3- 10 l-sit; 20 tuck hold		8- 10 l-sit; 10 tuck hold; 10 tuck toe-tap
4- 10 l-sit; 20 tuck hold		9- 15 tuck hold; 15 tuck toe-tap
5- 10 l-sit; 20 tuck hold		10- 30 tuck hold

NOTES:

set up couch to be 24 inches.  L-sits as in GMB https://gmb.io/l-sit/

Intermediate 10 rds
2-sets 10 Sec. tuck  hold
10 box jumps
22:14

Scaled
10 RFT
30s wall sit
10 box jumps @ 51cm
15.26 min 😅👍

30-sec tuck holds (accumulated)
24” box jumps
21:10

Travelling yesterday so did the hs walk/pistol wod first then:

Scaled to:
20 rounds of
15 second Lsit unbroken
5 36" box jumps

18:03

30 sec wall sits unbroken
10 box jumps on 37" box

10 rounds: 19:33

30 seconds tuck-sit, accumulated 
30" box jumps

14:54

Compare to - 17:00

Worked on not resetting my feet every time. Tuck sits much easier than compare to.

L-hangs
30” box jumps

14:25

Scaled to:
 24” box jumps
 sitting Lsits

10:13

10 rounds 
25lb dumbbells skull crushers
10 box jumps on tire outside
13:16
then practiced double jumps with jump rope
120 sledgehammer swings on tire

Same set up as last time:

30s tuck holds on rings
10 jumps up 4 stairs
13:57

Last April: 16:24
Today I was much faster, but I probably wasn't as disciplined: I hit every jump cleanly, but I think in April I always paused on top to secure the landing.
10x 30s holds are as brutal as I remember them.

Scaled
10 RFT
30 sec tuck hold unbroken 
10 tuck jumps (no box)
23:35

Half the tuck holds were on rings and other half hanging from pull-up bar. Tuck jumps were as high as possible - probably would have made 36” box every time.

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Box jump - jumping with more range of motion than usual, probably more focused on landing than elasticity
L-sit - holding still with a particular emphasis on pulling from the hips

WHAT ABOUT THE FORMAT
Challenge your jumping by fatiguing the crap out of your hips; L-sit is pulling and bringing your knees up on a high box jump is also pulling

TECHNIQUE SCALE
Sub kipping knees to elbows/toes to bar for L-sit for getting a 2-for-1 on hips and practice on the kipping rhythm. Sub hollow rock for practice on midline control. Box jumps as listed

CONSISTENCY SCALE
As is.

INTENSITY SCALE
Scale to maybe 6 or 7 rounds, but do something that is going to get you really short of breath before each round - like 12 burpees or a 100-m sprint. Rest as needed between.

MY STUFF
28:something. I went more For Quality today and did jumps at 47 in. with a 1-2 step. Also worked on jumping down from that high box.

GENERAL FEAR LEVEL: 4

15s tuck hold*2：16'36''.
https://youtu.be/mHXsFJYouoA