Workout of the Day


4 rounds for time of:

1 minute L-sit hold
400-m run

Post time to comments.

If you are unable to hold a true L-Sit, watch L-Sit Drills and practice different variations of the L-Sit in order to develop strength.

Intermediate Option:
4 rounds for time of:
1 minute L-sit hold, bent knees
400-m run

Beginner Option:
3 rounds for time of:
1 minute seated leg raises
400-m run

Comments on 220725


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Shawn Hakimi
September 23rd, 2022 at 1:22 pm
Commented on: 220725


One-legged L-sits, hands on dumbbells


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Morgan Greene
August 19th, 2022 at 4:40 pm
Commented on: 220725

Intermediate : 14:55

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Jeff Chalfant
August 15th, 2022 at 10:29 pm
Commented on: 220725

23:45 L-sit from ground. Near Emma’s on the trail. First round took 5m, then got slower and slower at Lsit. Pushed the runs as much as possible without completely redlining. 5-12 seconds at a time on holds. Fasted and no warmup. Needed some quad stretches between holds!


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Jeffrey Howard
August 14th, 2022 at 11:23 pm
Commented on: 220725


CrossFit AFK

19:31 - Rx (L-sit was immediately wrecked after the first run. Having to breathe hard and hold still was crazy hard, Started with sets of 15-seconds. Sets of 5,8, and 10-seconds to get through the last 3 rounds. Ran faster than I normally would but not as fast as I could knowing this L-sit is hard. This performance is about where my handstand holding was a few years ago, which is drastically behind because if this was a handstand hold I could have gone unbroken. My L-sits for workouts have gotten better over the last few years, moving from tuck and single leg versions to straight legs on parallettes.)

Lesson Plan:

Warm-up (8 mins)

3 rounds

30 mountain climbers

20 walking lunges with an overhead stretch

10 rollovers to seated pike

Skill (15 mins)

Practice Somersualts (use a padded mat)

1-3 attempts from kneeling

Roll to a seated pike

Roll to a seated straddle

Roll to a L-sit, arms at sides in support, hips off floor

Roll to a straddle sit, arms between legs, hips off floor

Roll to standing, both feet

Roll to standing, single leg, each side

After practicing these versions, practice the ones you like or need work on. Increase the height of the start.

Roll from standing

Roll from feet on a bench or box

Roll from handstand

Practice L-sits (3 mins)

3-10 seconds practice on a bench or box, then parallettes.

Tuck hold

Single leg L-sit hold, each side

L-sit hold

Practice Running (8 mins)

Pose and Fall

2x3 each side, in place pose, lean, and fall

-focus on landing under the hips

10 alternating steps, pose, lean, fall and pull quickly into a pose on the other leg

Bounce and Fall

4x3 feet together, in place bounce 3 times gently and then lean forward for 3 bounces.

10 3 bounces into 3 falling bounces, focus on the lean pulling forward and leaning back to settle in place again.

Alternating Bounce and Fall

4x3 alternating step bounces, like running in place. 3 steps in place, then lean forward and let the subtle shift forward pull forward for 3 more steps.

10 3 alt. bounces into 3 falling alt. bounces, focus on the lean and foot change


4x50m run with an alt. bounce start.

-each run should be faster than the last, building up to a pace above the speed you want to run in the workout.

Workout of the day (20 mins)

-try to be done in under 20-minutes. I almost didn't make it.

Cool-down (5 mins)

2-minutes of:

Step-overs with a med-ball, and use a parallette. Hold the ball anyway. If contact is made with the parallette, perform 8 burpees over the parallettes at the end of the 2-minutes. This can be done with a short box or a stack of plates/PVC on the ground.


1-minute calf stretch on rig/wall, each side

1-minute couch stretch, each side

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Matt Huston
August 1st, 2022 at 5:54 pm
Commented on: 220725

Sun 7.31 ~ 15 mins for strength building

  • 2 x :30 sec mashup L-sits: 10 sec rings L-hang, 20 sec L-hang bent knees. Bunch of rest, short hangs to get to :30
  • 3 x :30 sec L-sit mashup, short hangs to get to :30, on rings and from edge of box, then 2 min bike
  • :30 sec L-sit, rings, mostly bent knees
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Jorge Amado
August 1st, 2022 at 3:53 pm
Commented on: 220725

25 mins

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Dan Morris
July 31st, 2022 at 1:49 pm
Commented on: Workout Tips

Modified L sit alternating feet up then rear off ground:

16 mins

43 / 6’0 / 195

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Christian Nelsen
July 29th, 2022 at 4:09 pm
Commented on: CrossFit Health Webinar With Allison Brager, PhD.

Great presentation! Super insightful and professionally well done! Looking forward to viewing this again when it is available.

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Marco Antonio Menéndez Villa
July 27th, 2022 at 7:17 pm
Commented on: CrossFit Health Webinar With Allison Brager, PhD.

How can we get access to the recording?

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Alexandre Beaulieu
July 27th, 2022 at 3:17 pm
Commented on: 220725

21:05 tuck n straight


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Tim Chapman
July 27th, 2022 at 1:55 am
Commented on: 220725

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Tim Chapman
July 27th, 2022 at 1:55 am
Commented on: 220725

15:10 🤪

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Coastie Nick
July 26th, 2022 at 9:18 pm
Commented on: 220725

Intermediate: 13:04

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July 26th, 2022 at 8:35 pm
Commented on: Course Photos | July 18-24, 2022

I was at Casco Bay Crossfit for my L1 seminar. Such an informative class! The coaches were great at teaching and demonstrating all the moves. Love the energy and enthusiasm from Denise aka. Coach 11 and Larry. Its easy to see how much they love Crossfit.

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Luis Oliveira
July 26th, 2022 at 4:28 pm
Commented on: 220725

On a set of boxes with knees bent.

Running on a Assault Air Runner


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Christian Simpson
July 26th, 2022 at 1:34 pm
Commented on: 220725

SC to as many seconds in 1 min of lsit tuck hold, 400m treadmill...13:35

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Scotty McCartney
July 26th, 2022 at 1:30 pm
Commented on: 220725


21:50 Rx (parralettes)

That fell apart quick! Holds for each rd: 35/15/10; 20/14/10/9/7; 16/11/7/8/6/7/7; 13/9/9/9/8/7/5.

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Sam Meixell
July 26th, 2022 at 11:31 am
Commented on: 220725

4 rounds 22:47 of:

1 minute L-sit hold (Knees bent)

400-m run

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Amedeo Alessio Cerea
July 26th, 2022 at 6:26 am
Commented on: 220725



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Brian Wrench
July 26th, 2022 at 4:31 am
Commented on: 220725

1min floor leg raises

400m row


maybe its time to get some of those bars

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Mike Munsee
July 26th, 2022 at 1:48 am
Commented on: 220725

M 52/205/6’

15:20 with bent knees in parallettes.

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James Gentile
July 26th, 2022 at 1:45 am
Commented on: 220725

scaled to L-sit V-up position.


Broke up L-sits one round, two round, three rounds, four rounds.

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Aaron Brumit
July 26th, 2022 at 12:52 am
Commented on: 220725

Vacation modification:

4 rounds for time of:

90 second plank

300 single unders


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Tom Whyte
July 25th, 2022 at 10:44 pm
Commented on: 220725

15:26 intermediate scale

Curve runner

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Shane Azizi
July 25th, 2022 at 9:44 pm
Commented on: 220725

23:06 Rx

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Fabian Delaflor
July 25th, 2022 at 8:53 pm
Commented on: 220725

4 rounds for time

1’ Lsit hold, bent knees on rings

400 m run


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Antonio Alves
July 25th, 2022 at 6:38 pm
Commented on: 220725



4 rounds for time of:

1 minute tuck hold

50 DB SDLHP @ 2x 7,5 kg DB

TIME: 15'06''


11 km running in the early morning


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Steve Day
July 25th, 2022 at 3:48 pm
Commented on: 220725


L sit broken into 4-6 sets. Tucked the knees a few times as well

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Jim Rix
July 25th, 2022 at 3:14 pm
Commented on: 220725

Scaled Wittman:

4 RFT (7 is rx)

15 kb swings, 1.5 pood

15 power cleans, 95#

15 box jumps, 24"


6/16/19:  18:40 (5 rnds)

5/4/18:  19:02 (5 rnds)

10/29/17:  28:48 rx

5/30/14:  24:18 rx

7/11/13:  25:43 rx

2/8/13:  26:40 (44# kb)

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Michael Arko
July 25th, 2022 at 2:27 pm
Commented on: 220725

L-sits bent knees on parallettes

Subbed* 500m row = 400m run


*Too hot to run.

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Jonathan Elmore
July 25th, 2022 at 12:56 pm
Commented on: 220725

12:04 Almost all bent knees on parallel bars , not sure about anyone else but L-sits kill my lower back.

Afternoon I ran 66 flights of stairs, 30 sec. Standing straight leg holds per side

Wife ran on treadmill and did holds


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Charles Meyers
July 25th, 2022 at 12:26 pm
Commented on: Workout Tips

Beginner Option:

3 rounds for time of:

1 minute seated leg raises

400-m run


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John Clarke
July 25th, 2022 at 11:58 am
Commented on: 220725

4 rounds:

1min tuck sit

400 meter run


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Bert Trabing
July 25th, 2022 at 10:54 am
Commented on: 220725



Height- 5’-8”

RX- 🤷🏼‍♂️

Treadmill run 7.0 speed .26 mile

Used dip bars for L-sit.

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Joshua Brown
July 25th, 2022 at 6:31 am
Commented on: 220725


L shape looked more like a Z

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Chris Sinagoga
July 25th, 2022 at 12:17 am
Commented on: 220725

Champions Club Scaling Notes


Nothing to rant about


Monostructural and gymnastics. Pulling from the hips, static hold.







Sprint the runs, let whatever happen on the L-sits


Use the hardest scale on L-sits and use the run as a recovery


2 rounds of:

2:00 L-sit

800-meter run


20:26, l-sits on rings. My abs spazzed up twice and my triceps once. Embarrassing.


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