This was another one that I had to miss. It has a skill we don't do very often: the L-sit. You're going to need some space and equipment for this, so make sure you give yourself a little bit of time to set up before hand. You also want to time how long you can keep up the L-sit, so either ask someone to time you or keep a phone/watch/stopwatch handy. Remember that your score is the entire length of time you were able to maintain the L-sit position across all 3 rounds.
As far as safety goes this time around, you mainly want to make sure you don't beat up your shins and legs on the box jumps. You're going to get pretty tired, so watch where you're jumping. We use platforms and risers, so they can move if you land on them awkwardly or kick them. If you can at least keep an eye on where you're trying to land, that can give you an extra split second to react and potentially avoid injury.
Skill
3 rounds of: (measure total time across all 3 rounds)
WoD
As Many Rounds As Possible (in 15 minutes) of:
- 5 burpee box jumps
- 20 Russian twists with dumbbell (right/left = 1)
- 40 mountain climbers
Exercises
- L Sit
There are a couple of different ways to do this, depending on how much equipment you have around. If you can grab some risers, sit down and set up a platform with 5 risers on either side of you. Put one arm on each platform with your fingers facing forward. From a sitting position, lift your body off the ground using your arms and keep your legs straight out in front of you. Your body will make the shape of an L (hence the name), but it feels a bit like holding a dip.
If you don't have any platforms available, you can do the same exercise on the ground. This gives you a little less height on the sit so you have a smaller margin for error, but that also means you can't hold the sit in as deep a position. It's not necessarily easier or harder this way, just a little bit different.
For the skills portion, count the number of seconds you're able to hold the L-sit. A watch or a timer is incredibly helpful in this scenario. As soon as your feet touch the ground, that's your score.
Scale down: If it's too hard for you to hold your feet straight out in front of you, you can bend your knees and bring them closer to your chest. That takes some of the pressure off your core and triceps, because your legs help carry some of the weight.
- Burpee Box Jumps
If you're used to regular burpees, the only real difference is you jump on to your platform at the end of it. Just make sure that you jump forward (not laterally) to get up on to the box. It's up to you how many risers you use, but remember that you are combining burpees with box jumps.
If you're unfamiliar with the technique, it's a 6 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump onto your platform, 6) jump back off to finish the rep. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.
Scale down more: Step up & down from the platform instead of jumping.
- Russian Twists with Dumbbell
Sit down on the floor with your legs out in front of you, then lift both of your legs off of the ground. If you have lower back problems, it can help to cross your legs in the air, since it'll take a little bit of the strain off of your back. Lean back a tiny bit, just enough so that you feel your abs contract. You don't want to overextend your back, so don't lean back any more than 45 degrees.
With the weight in your hands, rotate so that the weight moves to one side of you. Touch the ground if you can, but the most important part is that your shoulders stay still during this movement. The idea is for your obliques (the side part of your abs) to do the work, so your core should be doing the rotation. It's possible to keep your abs motionless and just use your arms/shoulders to move the weight from side to side, but that's bad form. One way to think about it is to think that you want your arms about shoulder width apart at all times, and you want your head to be pointing straight ahead between your arms at all times.
The dumbbell has to hit the ground on both sides of your body for a single rep (or, "right/left = 1" for short).
- Mountain Climbers
et down on all fours, almost as if you were about to start a race. It's also a bit like being in a push up position with a bend at the waist, with only one leg back. From the starting position, simultaneously bring your lead leg back & your rear leg forward. You want your knee to come forward as far as possible, but you also want it to slide to the side as you do this. Your knee should be farther from your chest than your arm. Do it again to switch the positioning of your legs, again making sure to try to bring your lead leg forward as far as possible.
This time around, you get credit for a single rep after both of your legs have come forward. For simplicity's sake, we describe that as "right/left = 1."
Scale down: Since you have a platform, you can make this easier on yourself by holding your upper body up against the platform. This takes some of the weight off of your upper body.
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