CFWUx2 front squat 10 10 5 3 3 1 1 1
2 sets*5
2 sets*4
4 sets*3 (with some hang hold to rest)
LSit 3*10s

40# dumbbells, EMOM for L-sits starting at 5:00

5 reps
15+17+16 = 48 seconds

Tabata 64. All 8s.
Not quite L sits - all 10s from box. First attempt was 3 seconds from floor but I can't bend my legs so it felt like a cop out to continue.

61....? Honestly, I am not sure, it was hard to count while doing the workout. 

9,9,8 second l-sits from the floor

15#dbs
93 reps

L sits from box
40 sec (right after tabata)
35 sec (2 min rest)
35 sec (2 min rest)

42 reps 

9-9-8-6-4-5-3-4 =48

L sit - 22s, 16s, 16s = 54s

5,5,5,4,4,4,4,5
28,27,23

42 reps 

12 seconds 
10 seconds 
13 seconds 

Totally misread this - I’ll do it again! 
I held the barbell for 20 seconds then rested 😅 

Tabata Thrusters 45lbs: 8, 6, 8, 4, 4, 4, 4, 5
L-sits: 21s, 23s, 22s

82 reps.
Putting down the bar on the rests after the 4 rest

46rx

Put down the bar during the 5th count of reps. Never during the rest portion 

55 reps, 

:03 sec, :03 sec, :02 sec

Lost count too, I tried to hang on... but had to set the bar down for last 3 cycles, did thrusters throughout the 20 second work periods. This was freaking hard.

Lost count too, I tried to hang on... but had to set the bar down for last 3 cycles, did thrusters throughout the 20 second work periods. This was freaking hard.

subbed wall balls and it was miserable.  50 reps.  dropped once each set beginning with round 3

M/57/6'2"/179
45#
lost count, but think it total was just over 50
This one was definitely nastier than the average Tabata, and that's saying something!

L-sit from floor 12,10,11 seconds

40 thrusters
12-16-11

41 reps (7-6-6-5-5-4-4-4)
Subbed to burpees
M / 40y / 176cm / 72kg

2 min 65
2min 45 

Rx score of 4 but held that damn bar the whole time, was making 8s till that last round

4 reps
3:31 scaled L-sit 

Tried to do 11 per set, failed after 3 sets
Continued as Rx with 5 per set
58 reps, broken

PLEASE ADD MORE HERO WOD’s

The exchange between Olson and McGovern points to the core public health tragedy at the root of these guidelines. McGovern, by openly requesting recommendations be given based on incomplete evidence, implicitly argues the harms of providing no recommendation at all outweigh the risks of providing an incorrect recommendation. In hindsight, this looks to have been a miscalculation.

50 RX

L sits -  14,17,16

M/6/190/51

Empty 45 lb bar:
10-10-10-9-9-8-9-9 (74)
L-sit - :20, :18, :18

Tabata
65lbs thrusters
6-6-6-6-6-6-6-6
had to put barbell down on rest
L-sit 
17sec 18sec 17sec

Impressed everyone counted. Wow! Haha. 

No idea what my score was, but I finished. The static holds were the worst, for sure. Great job, folks! 

32 / M / 5'9" / 137lbs

15lb dumbbells thrusters: 8-8-7-5-3-4-3-5 = 43/3
Tuck-sit holds on rings: 31-28-23

10, 10, 10, 10, 6, 4, 4, 4 Rx 

Hey- been following for a bit  off and on, I've noticed the uptick in L-Sits, handstands, and bodyweight holds.  Is this a new focus for crossfit?  I know that bodyweight has always been important, but I feel like it is being focused on much more now.

5’8” / 164 lb / 20 / M

Rx’d 

57 Thrusters
:06/:09/:04 L Sits

50 reps @ 45#

Went slow, was scared of the rest holds and didn't want to have to put down bar

41 thrusters @ 30kg 😭

73 reps RX...10 first round then 9 each round

Thrusters 50 rep Rx 
L-sit 55 sec, 30 sec, 30 sec

74 reps Rx (10-11-10-8-10-9-8-8)

3 max L-sits (between stools): 20/23/26secs

Just because they are “thrusters”
50 hip thrusters (45#)
50 reverse hip thrusters (no weight)

Thrusters actually 59 reps Rx

Tabata thrusters Rx at 52 reps (8+8+8+8+7+7+6+7).
Added the following (inspiration from Broad Ripple Fit Club):
10 deadlifts 155 lb. (225 lb. men), 25 wall ball
shots 14 lb. to 9 feet (20 lb. to 10 feet men), 10 deadlifts 175 lb. (275 lb.), 25 wall ball shots, 10 deadlifts 205 lb. (315 lb.).
For L-sits subbed Tabata knees to elbows.

Scaled to 55#
9-8-6-3-6-6-6-6=50
Well, that was a catastrophe.  Bottom holds weren't too bad, though I was slow getting going.  The overhead holds were disastrous.  Definitely, a workout to keep.

53 reps rx’d

3 x 10 sec holds 

57 reps rx
No breaks, maybe over paced but didn’t want to set bar down.

Lsit 20/15/15 on parallettes 

45# 30 reps
Hands on 35# plates. 0:05, 0:05, 0:05

40 reps

45 Thrusters Rx’d 
:45,:32,:35 sec holds. Used a bench. Lack flexibility 

Tabata with alternating holds:

51 reps Rx
7 - 7 - 7 - 7 - 7 - 6 - 5 - 5

L-sit from the floor:

0:22sec Rx
0:05 - 0:12 - 0:05

My finger curled under and jammed, couldn’t hold long with the pain.

15lb dumbbells
82 reps 11/11/10/10/10/10/10/10
L-sits from dip bar
:30/:26/:22

41 rx’d 

안양공식인증지부 크로스핏힘
12-10-10-8-7-5-7-10 = 69
L-sit 11ì´ˆ - 14ì´ˆ - 11ì´ˆ
강경택 45세/180cm/90kg

I would be interested to see an article on scaling Crossfit exercises for people with scoliosis. 

Wow, this is an interesting challenge! I’m curious to see how difficult it will be to hang onto the bar for the entire 4:00 time period. For those that are not familiar with the Tabata protocol, it is typically 8 rounds consisting of 20 seconds of work followed by 10 seconds of rest, unless designated otherwise. However, with the static holds added in, there really is no “rest” today. This workout is relatively easy to scale. I’ll simply modify the the loading for my athletes to allow for at least half the time duration to be completed without putting the bar down. I’ll scale rounds on an individual basis, if I’m concerned about the potential for excessive volume for an athlete.

For warm-ups visit @dotccomwarmups on Instagram. Warm-up for 190622:

GENERAL WARM-UP

In teams of two for six minutes, alternate:
Partner A: 10 glute bridges with a 2-sec pause at top
Partner B: Jumping jacks, until partner finishes

In teams of two for 5 minutes, alternate:
Partner A: 10 lateral steps with band around knees
Partner B: Hold the bottom of a squat until partner A finishes

In teams of two, for one set:
Partner A: 10 squat therapy reps (3-sec up, 3-secs down)
Partner B:10 push-ups with a 3-sec pause at the top of each rep

SPECIFIC WARM-UP

Thruster
5 reps of each step using an empty barbell:
- Front squats
- Push press (with front squat-width stance)
- Thrusters
2 sets of:
5 thrusters pausing in bottom of squat for 2-sec and pausing with the bar overhead for 2-sec
> First set with an empty barbell; second set with intended WOD weight

L-sit
2 sets of 10 dip shrugs
2 sets of 10 scap pull-ups
2 sets of front scale for 10 seconds, per side

Champions Club Scaling Notes

TABATA, YOU SAY? Yes. Tabata means 20-sec. of work immediately followed by 10-sec. of rest. Usually when referenced it means go for 8 cycles, lasting a total of 3:50 (4:00 if you include the last rest period.)

RANT: 
If my memory serves me right, there was a workout about 2 years back that was tabata jumping squats with a 45-lb. bar, and you had to hold it at the bottom during the rest. It looked very easy on paper. It was absolutely miserable. This one will be even worse if you scale the weight appropriately. A good weight would be something that 1) makes your spine look straight when you hold it overhead and 2) keeps you constantly moving during the 20 seconds (not resting in the front rack). Also, if you’re the honorable type, your workout is not done until you completed the final 10-sec “rest” period in the static hold as well.

I SHOULD TRY THIS RX’D IF: I can read the grammatically incorrect paragraph above and think, “yeah, that’s me.”

ORGANIC SCALES:
Strength — honestly, as is. Especially with the L-sit
Stamina — definitely as is, just scale well and go for actual max sets on L-sit
Endurance — you ever done Tabata? You’ll be breathing heavy
Flexibility — 4 checks out of 4

NEUROLOGICAL SCALES:
Coordination — make that 5 checks; static holds can give us a lot of feedback on very important transition positions. Try to feel past the burn and get a sense of where your arches and spine are.
Accuracy — even splits on thrusters and L-sit attempts
Agility — quick transitions at bottom of squat and top of thruster
Balance — other than shoes off, this gets it too. L-sits on rings after this would be suicide

GROUP VERSION:  not sure yet. We’ve been having big crowds, kinda mixed in experience too. For a well-seasoned crowd this would be good as listed. I might try and mix this with another workout we’re behind and to it partner-style: one partner holds bottom on front squat while the other works, or one partner holds overhead position while other works.

WARMUP:
Squat — obviously
Hollow hold — overhead prep
Kb swing — core to extremity
Jump rope — always
Hip extension — stretch out pike position for L-sit

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6.

Nice, creative WOD. Thanks Hq. I think we’re all gonna get creamed tomorrow. 

INTENDED STIMULUS
.
This is going to be a very long four minutes. It will be hard, and it will burn, but it will make you better. If you have done a tabata of air squats, you know the kind of burn and muscle fatigue you will encounter. If you consider that here, instead of resting we are holding, you will get a better picture of what we are after. The objective is to never put that bar down. The load is secondary to that. Focus on the holds today, not so much in the number of reps, they are a trap. Make sure you are holding a gorgeous squat, and a sublime overhead position. If you focus on this, your thrusters will be better, and hence more efficient. When deciding on a weight imagine you were doing three minutes of unbroken thrusters. Don't be scared, you can do three minutes but maybe not at 65lbs. 
On the L-sits use the same scaling option and standard you used for 190615. If you did not do this workout, modify the movement to an L-sit variation you own, and to something you can attach a standard to. For example do this on a pair of low boxes with a slight bend in the knee. And for your standard, have a pair of plates right under your feet so that if you touch them you have to break your set. In any case try to preserve the flat hand position, as if you were doing them from the floor.


OPTION 1
Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.
 ♀ 35 lb. ♂‚ 45 lb.
 
then


3 max-duration L-sits with bent knee slightly from the boxes.


OPTION 2
Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.
 ♀ 25 lb. ♂‚ 35 lb.*


*If your gym does not have 15 lb bars, make sure to give them the memo. 
 
then


3 max-duration tuck hold from the boxes.

How long is the tabata?

Holy crap

Globo scale: As rxed.  Dumbbell sub 20/15lb dumbbells.  Bodyweight sub: tabata burpees, odd breaks hold bottom of the squat;  even breaks hold a plank in the pushup position.