CrossFit | 210216
Tuesday

210216

Workout of the Day

58

Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises. Post total reps/seconds for each exercise to comments.

Compare to 200523.


Scaling:
For all movements, choose modifications that are challenging but allow you to work consistently throughout all eight intervals. Watch “L-Sit Drills” and practice for the warm-up.

Intermediate Option:
Tabata box jump, 16/20-in. box
Reverse Tabata L-sit (10 on, 20 off)
Reverse Tabata handstand hold (10 on, 20 off)
Tabata sit-up
Tabata lunge

Beginner Option:
Tabata box step-up, 12/18-in. box
Tabata seated leg raises
Tabata plank hold
Tabata sit-up
Tabata lunge

Comments on 210216

58 Comments

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Shawn Hakimi
October 6th, 2021 at 1:28 pm
Commented on: 210216

Box jump: 80

L-sit: 16

handstand hold: 131

Sit up: 73

Lunge: 107


407 Rx'd

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Diego Pongeluppe
July 13th, 2021 at 2:22 pm
Commented on: 210216

72 box jump

82 sec L- sit

2min HS hold +1:04min HS Hold Free

79 sit-up

126 lunges


33age/71kg/1,74cm

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Clint Michael
April 19th, 2021 at 12:08 am
Commented on: 210216

jumps (21”) - 58

l sits - 101

handstands - 92

sit ups - 71

lunges - 78

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Brad Mc
March 24th, 2021 at 12:49 pm
Commented on: 210216

Quite a few days late on this one.


M/42 / 75kg / 1.7m

I only have a 30" box (picnic table) so numbers on box jumps a bit lower.

7 (56)

10s (80)

Handstand almost made 20 per round and then had 2 poor rounds of 16 (152)

Sit ups 9 (72)

lunges 14 per round 112

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Jeff Chalfant
March 8th, 2021 at 9:28 pm
Commented on: 210216

Rx’d plus on some movements: L-sit on floor, freestanding handstands, strict unanchored no-abmat sit-ups, walking lunges. PR on some things.


100 box jumps (89 last time)

80 L-sit seconds 2x5s holds ea (85 last time)

88 seconds free handstand (:14 for longest)

84 sit-ups (71 last time w/abmat)

142 walking lunges (126 last time)


This felt tougher than last time. Probably because I really wanted 100 box jumps, and haven’t been working on L sit and handstand as much as we used to. Did this out of order because my hammies

and adductors are still sore from front squats on Friday. Skipped saturdays workout -too low on sleep. Kept waking up at 3-4am!


177/41/69”

(edited)
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Ralph Keeley
March 1st, 2021 at 1:55 am
Commented on: 210216

M/35/6’/178#


20" box jumps: 88

L-sit: 1:06

Handstand hold against wall: 2:20 total

Sit-ups: 82

Walking lunges: 140

(edited)
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Aaron Brumit
February 25th, 2021 at 7:22 pm
Commented on: 210216

64 - Tabata box jump, 16/20-in. box

130 -Tabata L-sit - scaled to knees tucked

144 - Tabata handstand hold

83 - Tabata sit-up

95 - Tabata lunge

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Patrik Hermansson
February 25th, 2021 at 12:44 pm
Commented on: 210216

Tabata box jump, 16/20-in. box

Reverse Tabata Tuck-sit (10 on, 20 off)

Reverse Tabata handstand hold (10 on, 20 off)

Tabata sit-up

Tabata lunge


Total reps: 383

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Jeffrey Howard
February 23rd, 2021 at 12:56 am
Commented on: 210216

M/25/5'8"/155lb

CrossFit AFK


600 reps (tuck l-sit on parallettes.)

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Christian Simpson
February 21st, 2021 at 3:51 pm
Commented on: 210216

5/23/2020: 68/118/118/80/86 = 470 reps

Today: 67/126/129/81/92 = 495 reps


20" BJump: 11/10/7/7/8/8/8/8 - 67

List tuck: 15/14/18/15/15/15/17/17 - 126

Wall HS: 15/14/17/19/13/20/15/16 - 129

⚓ su: 9/11/11/11/10/10/9/10 - 81

Lunge: 14/12/12/11/11/10/10/12 - 92

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James Gentile
February 20th, 2021 at 1:11 pm
Commented on: 210216

Subbed L - sit for hanging L, 10s on, 20s off. Handstands against wall.


Box jumps- 79

L-sit- 48 s

Handstands-154s

Sit-ups- 105

Lunges-65? Lost count.


Tried jumping lunges at first and boy was that a mistake. Not my best stuff.

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Dan Morris
February 19th, 2021 at 6:23 pm
Commented on: 210216

Mistakenly did 24” Box Jump, subbed L-sit drill and Handstand against wall


BJ: 7-7-5-6-6-5-6-6 = 48

SU: 8-9-8-8-8-8-8-8 = 65

Lunge: 8-10-10-9-10-11-11-11 = 80


42 / 6’0 / 195

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Darin Smith
February 18th, 2021 at 6:24 pm
Commented on: 210216

41yo/m/5’7”/150lbs

Box-j = 13,12,12,12,13,13,13,12

L-sit = 8,8,8,6, elevated = 10,10,10,9 (seconds held)

Handstand hold = 18,20,20,20,18,18,18,20 seconds held

An-mat Sit-up = 10,10,10,10,10,9,9,9

Forward lunge = 12,13,14,14,14,14,14,14

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Chin-Sheng Chou
February 18th, 2021 at 10:24 am
Commented on: 210216

Box jump 95rep (13/12/12/12/11/11/12/12)

L-sit 65sec (10/8/9/9/8/7/7/7)

Handstand hold 160sec

Sit-up 79rep (11/10/10/10/10/10/8/10)

lunge 109rep (11/14/14/14/14/14/14/14)

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Mike Scott
February 18th, 2021 at 3:13 am
Commented on: 210216

BJ: 7,7,7,6,6,6,7,6=52

Knee raise on rings: 10x8=80

HS hold: 10x8=80

Abmat heels on floor: 9,8,8,8,8,7,8,8=64

Lunges: 9,9,9,10,10,10,10,10=77

=353

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Michael Garweg
February 17th, 2021 at 7:12 pm
Commented on: 210216

52 Box Jumps - 160 sec. Floor L-Sits - 160 sec. Wall Handstands - 40 Sit-Ups - 71 Lunges

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Dave DeCoste
February 17th, 2021 at 4:50 pm
Commented on: 210216

Tabata box jump, 20-in. box - 81

Tabata L-sit - 105

Tabata handstand hold - 140

Tabata sit-up - 105

Tabata lunge - 105

536 total reps

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Erik Dresner
February 17th, 2021 at 4:44 pm
Commented on: 210216

No box, so I did bench jump-overs.


BJ: 71 (8-8-8-8-9-9-11-10)

L-sit: 80 (reverse tabata, 10” on, 20” rest):

HS Hold: 160

Sit up: 109 (14-14-14-14-14-13-13-13)

Walking lunge: 113 (13-14-14-14-14-14-15-15)

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Myles Lance
February 17th, 2021 at 4:08 pm
Commented on: 210216

77

50

73

104

136

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Sam Meixell
February 17th, 2021 at 12:45 pm
Commented on: 210216

Tabata box jump, 20-in. box - 54

Tabata L-sit - 75

Tabata handstand hold - 80

Tabata sit-up - 77

Tabata lunge - 65

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Jade Teasdale
February 17th, 2021 at 4:28 am
Commented on: 210216

60 Box Jumps

80 sec L-Sit (inverted TABATA)

160 sec Free Handstand Hold on P-Bars

93 Sit-Ups

129 Lunges

total: 522

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Hamilton Kipp
February 17th, 2021 at 4:16 am
Commented on: 210216

64 box jump

160 modified l-sit hold. (Legs bent)

160 handstand hold

81 an mat sit ups

101 lunges.

566 total

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Chris Florko
February 17th, 2021 at 3:50 am
Commented on: 210216

M/42/6'0/205

Rx

80 box jumps

126 L-sit

134 HS hold on wall

89 ab mat situps

107 alternating lunges in place

Total = 536 (previous 481)

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Js Smith
February 17th, 2021 at 2:49 am
Commented on: 210216

Beginners option

9/9/9/8/8/8/8/8

20/20/17/17/15/15/15/15

20/20/20/20/20/20/20/20

8/8/8/8/8/8/8/8

8/9/9/9/8/9/8/8

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Kellin Schenkel
February 17th, 2021 at 2:23 am
Commented on: 210216

83 box Jump

10"on -20" off L-Sit

10"on -20" Handstand

96 Sit-Ups

128 lunges

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Dj Kastrup
February 17th, 2021 at 1:53 am
Commented on: 210216

BJ 10-10-10-10-9-11-10-10

L Sit (Tuck) :12-:13-:15-:10-:10-:16-:03-:13 (1:31)

HS Hold (wall) :13-:20-:20-:20-:20-:20-:20-:20

Sit Up 13-12-9-11-10-10-11-9

Lunge 12-12-12-12-12-12-12-12

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Pedro Molina
February 17th, 2021 at 1:12 am
Commented on: 210216

47 Box Jumps.

160 Sec. L sit .

160 Sec. Handstand Hold.

70 Sit Ups.

98 Lunges.




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Sam K
February 17th, 2021 at 1:10 am
Commented on: 210216

56 box jumps at 24" (did box jumps yesterday)

120 sec handstand hold

130 sec bent knee L sit holds

89 sit ups

89 lunges


Not a fresh day

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Lindsay Aspen
February 17th, 2021 at 12:05 am
Commented on: 210216

Did right after the 5-5-5-5-5 squat workout


  • 48 box jumps
  • 48 seated leg raises (ouch!)

reverse handstand Tabata (10s on 20s rest)

  • 78 sit ups
  • 98 lunges
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Travis Schwartz
February 16th, 2021 at 11:35 pm
Commented on: 210216

Did this at home:


squat jumps: 80


sitting L-sit: 123s


Push-up position plank: 160s


sit-ups: 60


lunges (l/r = 1): 50

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Kevin Flowers
February 16th, 2021 at 11:30 pm
Commented on: 210216

M/55/6’1”/180


”Alotta Tabata”


Box jumps (20”): 98 reps

L-sits (paralettes): 121 sec

Handstand hold (against wall): 160 sec

Situps (Butterfly Abmat): 100 reps

Lunges (alternating): 110 reps


Rx (masked) Total: 589

(edited)
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Michael Witous
February 16th, 2021 at 11:14 pm
Commented on: 210216

59/M

RX

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Troy Bruun
February 16th, 2021 at 11:08 pm
Commented on: 210216

Tabatas


Box Jump(20”)

10-11-10-11-11-11-10-10

L-Sit(hold on ground)

20/10-20/10-20/10-10/20-10/20-10/20-10/20-10/20

HS(against wall)

20/10-20/10-20/10-10/20-15/15-15/15-15/15-15/15

Situp

12-12-11-11-11-11-11-11

Lunge(jumping)

17-21-18-14-16-14-12-16


*those lunges were killer for me

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Jade Teasdale
February 17th, 2021 at 4:29 am

Box Jumps after lunges killed me!

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Daniel Robinson
February 16th, 2021 at 10:55 pm
Commented on: 210216

BJ: 70

L-Sit - Knee Tuck: 90 sec

Handstand - wall: 91 sec

Sit-ups: 80

Lunge: 102

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Steve Day
February 16th, 2021 at 10:48 pm
Commented on: 210216

Box Jump - 86

L Sit - 108

Handstand hold against wall - 160

Sit ups - 89

Lunges - 104

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Kirk Byrd
February 16th, 2021 at 10:36 pm
Commented on: 210216

RX: 9 box jumps each round on a 24 inch box, 10 second L-sits and 20 second rest, handstand holds unbroken, 10 sit-ups each round, 13 lunges each round. Great workout! I love Tabata style workouts!

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Antonio Alves
February 16th, 2021 at 9:46 pm
Commented on: 210216

Tabata box jump, 50 cm bench: 52 reps

Tabata tucked L-sit: 8x 20'' hold, 10'' rest

Tabata wall-facing handstand hold: 4x 40'' hold, 20'' rest

Tabata Abmat butterfly sit-up: 45 reps 😲

Tabata lunge: 86 reps


--

Tuck holds and HS did something to me... could barely string 6 sit-ups together afterwards... 😫

Box jumps were hard after yesterday's squatting

Great WOD though, intense and full of variety 👍

1 km run and L-sit drills as warm-up

7 km hilly run in the morning

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Nicole Deaver
February 16th, 2021 at 9:20 pm
Commented on: 210216

Tabata box jumps(16"): 65

Tabata L-sit(secs): 123secs

Tabata handstand hold(secs): 160secs

Tabata sit-ups: 79

Tabata lunges: 114

Total: 541

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Karina Findlay
February 16th, 2021 at 8:41 pm
Commented on: 210216

50 box jumps 20”

80 L sit on rings (reverse Tabata)

160 Handstand holds against a wall

66 butterfly sit ups with ab mat

58 lunges holding 25# plate over head

Total 414

(edited)
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Az Native
February 16th, 2021 at 8:36 pm
Commented on: 210216

BJ 72

L sit 138sec.

SP hold 93sec.

unanchored sit-ups 80

Lunge 96

Total 479

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Charlie Pokorny
February 16th, 2021 at 8:32 pm
Commented on: 210216

514 reps/seconds Rx


Box Jump: 10-10-10-10-10-10-10-10 = 80

L-sit (parallettes): 15-15-12-12-12-10-10-10 = 96

HS-hold (against wall): 20-20-20-20-12-15-15-15 = 137

Situps (abmat, unanchored): 12-11-11-11-11-11-11-11 = 89

Lunges: 14-14-14-14-14-14-14-14 = 112


200523 was 78-106-137-80-108 = 509 reps Rx

m/52/5'11"/200#

(edited)
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Lincoln Kerger
February 16th, 2021 at 8:28 pm
Commented on: 210216

Tuck Jump (no box - cleared 20" easily): 81

L-Sit hanging from pull-up bar: 96

HSH heels to wall: 110

Straight leg Ab-Mat SU: 79

Lunge: 104


Then 2.75mi run this afternoon. Had to take advantage of the rare sunshine and nice temperature.


No compare-to data recorded, but pretty sure this was a mixed bag of results.

(edited)
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Jim Rix
February 16th, 2021 at 6:56 pm
Commented on: 210216

5-5-5-5 deadlift

265-275-275-265#


Rib strain wouldn’t allow L-sit or HSH, so

70 BJ (20”) (9-9-8-8-9-9-9-9)

106 anchored sit-ups, hands behind head: (13-12-13-13-14-13-14-14)

101 walking lunges (13-13-13-13-12-12-12-13)


200523:

66 BJ

78 Sec L-sit

96 SU

94 Sec HSH

96 lunges


58/5’8”/160

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Coastie Nick
February 16th, 2021 at 6:32 pm
Commented on: 210216

20” BJ: 71

L-sit from dip bar: 120 seconds

HS against wall: 160 seconds

SU: 91

Lunge: 124


200523:

20” BJ: 63

L-sit hanging from pull-up bar: 135 seconds

HS against wall: 160 seconds

SU: 83

Lunge: 120

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Joe Conradi
February 16th, 2021 at 6:28 pm
Commented on: 210216

20”BJs: 103

sitting L sit: check

box piked HS: check

situps: 111

lunges: 89

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Eugenio Gonzalez
February 16th, 2021 at 5:41 pm
Commented on: 210216

Bj: 58

Lsit: 143

Hs hold: 130

Sit up: 103

Lunge: 96

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Andreas Wachter
February 16th, 2021 at 5:21 pm
Commented on: 210216

72 box jumps (20")

40s tuck holds (TRX)

140s* handstands (heels on wall)

72 sit-ups (abmat / butterfly)

96 lunges (in place, alternating)

= 440 total reps

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Matthew Letarte
February 16th, 2021 at 3:36 pm
Commented on: 210216

Box step ups 8x8 = 64

L-Sit 8 x 5 sec hold, 25s rest = 40s

Handstand holds 8 x 20s = 160s

Situps 8x8 = 64

Lunges 11/11/11/11/12/12/13/13 = 94

222 reps, 200s of holds

(edited)
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Michael Arko
February 16th, 2021 at 3:21 pm
Commented on: 210216

101 box jumps (20")

147s tuck holds (TRX)

140s* handstands (heels on wall)

83 sit-ups (abmat / butterfly)

96 lunges (in place, alternating)

= 567 total reps


*Total fail 0s on HS1 - could not elevate after tucks. Maybe score me 5s for trying. HS 2-8 all were 20s.

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Chris Sinagoga
February 16th, 2021 at 3:16 pm
Commented on: 210216

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Box jump - elastic jumping with lots of range of motion

Handstand - overhead pushing, emphasis on changing orientation

L-sit - pulling from the hips

Sit-up - changing orientation, emphasis on pulling from the hips

Lunge - squatting with an emphasis on unilateral loading


MAIN DECISION

Do you really have the stamina (Kanye song, anyone?) to not let l-sits and handstands turn into 10 seconds on and 20 seconds off?


TECHNIQUE SCALE

4 rounds, 1 minute at each station


CONSISTENCY SCALE

As is


INTENSITY SCALE

As is


INJURY SCALE

Pick two of the movements you can do at full capacity and do 2 10-minute AMRAPs with a 5-minute rest in between.


MY STUFF

Box jump low was 14, I did 4 minutes of freestanding handstand and L-sit practice, sit-up low was 9 and lunge low was 16 (it was the first round, then I kept going up and ended at 20)


GENERAL FEAR LEVEL: 6

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John Clarke
February 16th, 2021 at 2:26 pm
Commented on: 210216

Box jump - 72

Tuck sit - ✅

Handstand ✅

Hollow rock - 104

Lunge - 95

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Charles Meyers
February 16th, 2021 at 2:20 pm
Commented on: 210216

Intermediate Option:

Tabata box jump, 16/20-in. box 6-6-6-6-6-6-6-6- 48

Reverse Tabata L-sit (10 on, 20 off) 10-10-10-10-10-10-10-10 80 Sec.

Reverse Tabata handstand hold (10 on, 20 off) 10-10-10-10-10-10-10-10 80 Sec.

Tabata sit-up 11-10-10-9-9-9-9-9 66

Tabata lunge 9-9-9-9-9-9-9-9 72

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Randy Crooker
February 16th, 2021 at 2:06 pm
Commented on: 210216

20” box jumps: 74

Tuck hold: 140 sec

HS Hold (heels on wall): 140 sec

Sit-ups: 91

Lunges: 101


Compare to 200523

20” box jumps: 72

Tuck hold: 140 sec

HS Hold (facing wall): 118 sec

Sit-ups: 80

Lunges: 110

(edited)
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Lindsey Boyle
February 16th, 2021 at 1:07 pm
Commented on: 210216

61/74/130/59/78


18” box

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Giuseppe Petrillo
February 16th, 2021 at 10:23 am
Commented on: 210216

70-80-100-96-107

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QiHui Xing
February 16th, 2021 at 6:32 am
Commented on: 210216

210216: box jump:95,sit-up:73,Lunge:144 https://youtu.be/hvhI756AG8Q

200523: box jump:86,sit-up:74,Lunge:125 https://youtu.be/br4-7x7awdw

(edited)
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Sandeep Gadde
February 16th, 2021 at 5:49 am
Commented on: 210216

Box jumps: 82 reps


L-sit: tried 10s on; 20s off.. had to switch to bent knee after a point


Handstand: 20s per round


sit-ups: 93 reps


Lunges: 103 reps

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