Sign up for CrossFit Newsletters

Friday

230120

Workout of the Day

47

5 rounds for quality:
0:30 L-sit hold
1:00 handstand hold
1:30 dead-hang hold

Rest 2 minutes between rounds.


Scaling:
Today we have gymnastics skill practice. Choose modifications that challenge your current abilities. Work for quality static positions and minimize transition time between holds.

Intermediate Option:
5 rounds for quality:
0:30 L-sit hold, bent knees
1:00 handstand hold, against wall
1:30 dead-hang hold

Rest 2 minutes between rounds.

Beginner Option:
5 rounds for quality:
0:30 L-sit hold, heels on ground
1:00 plank hold
1:30 dead-hang hold, feet on ground

Rest 2 minutes between rounds.

Comments on 230120

47 Comments

Comment thread URL copied!
Manchild Manchild
February 12th, 2023 at 6:49 pm
Commented on: 230120

L-sit on rings, handstand against wall


done!

Comment URL copied!
Jeff Chalfant
February 10th, 2023 at 11:05 pm
Commented on: 230120

34min for 5 rounds of:

1 minute handstand against wall tapped my foot on the floor a few times here and there trying to be freestanding but added a second to the total each touch down, otherwise unbroken on these.

4 minute single dumbell farmers carry:

25:1/1/1/1/ 35:1/1/1/1, 35:1.5/1.5/.5/.5(r3/4), 40:1/1/1/1ish was failing on my left arm on the last couple farmers carries and my right on the last one. Barely made it through the last few handstands unbroken also.


Abs still super sore from modded mike and funky palm skin can’t handle much hanging right now.

Comment URL copied!
Lydia bollanger
February 10th, 2023 at 11:58 am
Commented on: Auburn CrossFit Through a New Member’s Eyes

I love crossfit, crossfit and vegetables are my all life !

(edited)
Comment URL copied!
Luke Rodina
February 4th, 2023 at 8:42 pm
Commented on: 230120

Intermediate 23:15

Comment URL copied!
Jeffrey Howard
February 2nd, 2023 at 10:07 pm
Commented on: 230120

M/27/5'8"/170lb

CrossFit AFK


44:00 - Sc (Rounds 1-3 Rx, Lsit in sets 10s on 20in boxes with a target 12in under feet, so 8in space. Freestanding HS, lots of kickups. Hangs in sets of 30s.


Then rounds 4 and 5 I scaled to tuck between the 24in boxes, unbroken 30s, much easier. Handstand against the wall in two okay sets of 30s. Then my grip was pretty smashed and go through the hangs in 10s 20s and 30s as I could.)


0:00-6:45

8:45-17:50

19:50-29:58 (handstands took way to much time freestanding)

31:58-36:50

38:50-44:00 (dead hangs were brutal)

Comment URL copied!
Diane Garner
February 2nd, 2023 at 5:53 am
Commented on: Auburn CrossFit Through a New Member’s Eyes

This has to be one of the most inspirational stories that I have seen on Crossfit.com. Crossfit owner struggles with loss yet with the help of cf community she is able to overcome while coaching others who inspire her and everyone around them that doing hard things in community makes people and life better. 😍

Comment URL copied!
Amedeo Alessio Cerea
January 26th, 2023 at 3:25 pm
Commented on: 230120

Intermediate

4 rounds

(edited)
Comment URL copied!
Hershel Praeger
January 25th, 2023 at 5:34 pm
Commented on: 230120

Omg 😲

Thought the dead hang would be piece of cake.... was I wrong!!! wow

Did the intermediate scale

👉V- TUCKS on paralletes was a decent sub

👉for dead hanging had to split up into 3 30 seconds hold...forearm failure 😢 #thisiscrossfit #weaknessesexposed #eatsomehumblepie 🥧

(edited)
Comment URL copied!
Patrick A
January 25th, 2023 at 10:19 am
Commented on: 230120

Handstands against wall, Lsit on paralletts.

Lsit was way better than expected but hangs much harder!

Comment URL copied!
Jeremy Maillet
January 25th, 2023 at 5:50 am
Commented on: 230120

26:50 Rx

Comment URL copied!
James Gentile
January 24th, 2023 at 10:56 am
Commented on: 230120

Playing catch-up, completed 1/24.


Rxd. The hangs were easily the most challenging for me, three sets or more every time. HS against support, had a few spills. L sits from parallel bars unbroken, kept legs as high as possible but got more obtuse with each round.


30:56 total.


very straightforward but very challenging.

(edited)
Comment URL copied!
Jim Rix
January 23rd, 2023 at 4:51 am
Commented on: 230120

4 very humbling rounds in about 40 minutes. Rests/breaks per movement:

L-sits: 3-3-2-2

HSH against a wall: 4-3-3-3

Bar hangs on a fat bar: 4-4-4-3


60/5’8”/154

Comment URL copied!
Brian Louchis
January 23rd, 2023 at 4:22 am
Commented on: 230120

21:36

:20 L-sit

:40 wall facing HS hold

:60 dead-hang hold

Comment URL copied!
Sam O'Connor
January 22nd, 2023 at 1:54 pm
Commented on: Auburn CrossFit Through a New Member’s Eyes

That's a pretty magical bit of story telling about a magical story.

Comment URL copied!
Ralph Keeley
January 21st, 2023 at 9:38 pm
Commented on: 230120

M/37/6'/180#


Three rounds for quality


Deo gratias

Comment URL copied!
Pavel Lyubanskiy
January 21st, 2023 at 1:32 pm
Commented on: 230120

L-sit: all sets unbroken.

Hsh: 1st and 2nd rnds unbroken, but it was more like hsw in place. Other sets - 3x20 sec.

Dead hang: only 1st rnd unbroken. Other rnds 45+45.

I spent 30 minutes on the wod.

Comment URL copied!
Antonio Alves
January 21st, 2023 at 11:12 am
Commented on: 230120

Modified:

--

Accumulate:

2:30 Tuck holds-sit

5:00 wall-facing handstand hold

7:30 dead-hang hold


Switching movements at every break.


> Tuck holds in 4 sets / handstand holds in 5 sets / dead-hangs in 16 sets

--

Peace.

Comment URL copied!
Susie Schultz
January 21st, 2023 at 12:11 am
Commented on: Auburn CrossFit Through a New Member’s Eyes

Best Life Story I've heard!! This video needs to be shared with everyone, young and old. I couldn't agree more with everything said here. LOVE THIS!

Comment URL copied!
Michael Brock
January 20th, 2023 at 11:30 pm
Commented on: 230120

intermediate Option:

5 rounds for quality:


0:30 L-sit hold, on dumbbells unbroken

1:00 handstand hold, against wall

3 rds unbroken then about 50 and 10sec for the rest

1:30 dead-hang hold,

2 rds unbroken then about 70 and 20sec for the rest


Good one!

Comment URL copied!
Lincoln Kerger
January 20th, 2023 at 11:13 pm
Commented on: 230120

Intermediate'ish

5 rounds for quality

30 sec L-Sit (from floor on push-up bars)/L-Sit, bent knees

60 sec HS hold (heels lightly touching wall)

90 sec Dead Hang

2:00 rest between rounds


L-Sit/L-Sit BK - 15/15, 16/14, 17/13, 17/13, 17/13

HS hold - 50/10, 43/17, 40/20, 40/20, 40/20

Dead Hang - 60/30, 60/30, 50/30/10, 60/30, 50/40


I will be feeling this tomorrow. Didn't pay attention to overall time - just time in position and rest between rounds. Split the L-Sits to give a bit more of a dose there than doing just bent knee. HS holds have been getting better - many periods where heels didn't even touch the wall. Dead hang best I could with my low bar - only let my toes barely touch the floor. Shoulders and grip are spent. Sharing that humble pie today.

(edited)
Comment URL copied!
Joseph Loija
January 20th, 2023 at 11:10 pm
Commented on: 230120

Intermediate Option:


Time: 27 min


Had to split holds up between rounds

(edited)
Comment URL copied!
Sam K
January 20th, 2023 at 9:43 pm
Commented on: 230120

Intermediate+

(HS hold w/ heels lightly touching wall, L-sit w/ toes out and fingertips down next to thighs, hangs at different grips)

HSs were unbroken, L-sits as well may need to do from bars, hangs were the worst and fell apart in last round


28:32 w/rest


Son(15)

Same

29:02

Comment URL copied!
Coastie Nick
January 20th, 2023 at 8:34 pm
Commented on: 230120

Intermediate:

Rd1: Unbroken


Rd2: 30 sec knees bent L sit, 54/6 sec HSH, 50/40 sec dead hang


Rd3: 30 sec knees bent L sit, 44/16 sec HSH, 60/30 sec dead hang


Rd4: 30 sec knees bent L sit, 41/19 sec HSH, 52/24/14 sec dead hang


Rd5: 30 sec knees bent L sit, 42/18 sec HSH, 48/26/16 sec dead hang


Abounding with quality over here!……

Comment URL copied!
Lincoln Kerger
January 20th, 2023 at 11:16 pm

Nicely done!

Comment URL copied!
Steve Day
January 20th, 2023 at 7:06 pm
Commented on: 230120

completed 5 rounds


scaled the dead hangs starting in round 3 to feet on the ground. did the L-sits from a dead hang too so it got difficult.

Comment URL copied!
Chris Meldrum
January 20th, 2023 at 6:55 pm
Commented on: 230120

Scaled handstand hold to assisted – with feet just barely touching pull-up bar.


 L-sits were: unbroken, then 20/10; they got a little sloppy.  Handstands all unbroken, tough in last couple rounds.  Dead hangs broke 1:00/30 in first round, 45/30/15 in subsequent rounds – definitely the hardest.  It’s why the carnies make money on this trick at state fairs!


49m/5'10"/180

Comment URL copied!
Lynette Vrba
January 20th, 2023 at 6:37 pm
Commented on: 230120

Intermediate Option:

5 rounds for quality:

0:30 L-sit hold, bent knees

1:00 handstand hold, against wall

1:30 dead-hang hold with feet on ground 50%

Rest 2 minutes between rounds.

Comment URL copied!
John Clarke
January 20th, 2023 at 6:36 pm
Commented on: 230120

L-sits

Handstand hold

Front Plank


Comment URL copied!
Lee Robinson
January 20th, 2023 at 6:26 pm
Commented on: 230120

L-sit 20sec plus 10sec K2C each round

Handstand hold 50sec each round using wall for balance each round

Hang first round 75sec max then subsequent rounds 3x30sec


Comment URL copied!
Luis Oliveira
January 20th, 2023 at 6:05 pm
Commented on: 230120

V-sit with hands next to hips

Free handstand hold @ 45 secs

Dead-hang hold with breaks (45 secs of useful time)

Comment URL copied!
Christian Simpson
January 20th, 2023 at 5:56 pm
Commented on: 230120

Int scale, ✅

Comment URL copied!
Tom Hunt
January 20th, 2023 at 5:40 pm
Commented on: 230120

Scaled to 20 second l-sit, 30 second freestanding handstand hold, 1 minute hang.


Rounds 1, 2, 4 unbroken. Round 3 broke handstand at 20 seconds, broke hang at 50 seconds. Round 5 broke handstand at 10 seconds, broke hang at 40 seconds.

Comment URL copied!
Jonathan Elmore
January 20th, 2023 at 3:48 pm
Commented on: 230120

Unbroken Ls and HS(against wall) broke Hangs into 2s

Comment URL copied!
Lincoln Kerger
January 20th, 2023 at 11:18 pm

Nice work going unbroken on LS and HS!

Comment URL copied!
Michael Arko
January 20th, 2023 at 1:42 pm
Commented on: 230120

Sits - knees bent, all unbroken

Handstands - heels touching wall, all unbroken

Dead hang - each broken to 2~3 segments, until 1:30 bell rang (did not accumulate 90s of hang)

Comment URL copied!
Douglas London
January 20th, 2023 at 1:33 pm
Commented on: 230120

Beginner option

Comment URL copied!
Mike Andridge
January 20th, 2023 at 11:32 am
Commented on: 230120

Scaled

30 min of practice

knee raises on rings

hs hold- feet on wall

dead hang

m/52/175

Nothing like some humble pie for breakfast......

Comment URL copied!
Lincoln Kerger
January 20th, 2023 at 11:15 pm

Humble pie for sure!

Comment URL copied!
Nolan Walker
January 20th, 2023 at 10:44 am
Commented on: 230120

Beginner/Intermediate hybrid


This workout really emphasized to me how strong my 8-yr old gymnast daughter and her team really are.


Those kids are BEASTS.

(edited)
Comment URL copied!
Michael Arko
January 20th, 2023 at 2:40 pm

Nobody seems to appreciate the incredible strength of gymnasts. Thanks for sharing that.

Comment URL copied!
Michael Arko
January 20th, 2023 at 2:40 pm

Nobody seems to appreciate the incredible strength of gymnasts. Thanks for sharing that.

Comment URL copied!
Chris Sinagoga
January 20th, 2023 at 2:24 am
Commented on: 230120

Champions Club Scaling Notes


RANT

Two things. First is something I've said often, which is it's important to not letting "getting bored" get in the way of improving something that needs work. And this workout is a great opportunity to practice getting better in a transition position, as well as two start/finish positions. Secondly, "for quality" means that when the quality of the movement goes down below whatever you deem is acceptable, then a modification needs to happen - whether that's making the movement a little easier, adjusting the reps/time duration, or just calling the workout altogether. Actually, one more thing... holding still is one of the most recognizable expressions of strength in sports - whether that's holding a local position still or globally with your entire body against someone else trying to push you). So just because you are not moving weight doesn't mean you're not getting stronger.


WORKOUT THEMES

Gymnastics. Strength practice, pulling from the hips and shoulders, pushing overhead, grip strength, stamina.


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


STRENGTH

10 rounds as is, cut the time in half


STAMINA SCALE

1 round of:

2:30 L-sit

5:00 handstand hold

7:30 bar hang


I WILL ADMIT THAT I'M NOT A PATIENT PERSON AND DON'T WANT TO HOLD STILL SCALE

AMRAP in 20 minutes of:

10 strict toes to bar

10 strict handstand push-ups


MY STUFF

Tried to knock out two things at once... did L-hangs in between cleaning stuff. And one good handstand hold, if that means anything


GENERAL FEAR LEVEL: 5

Comment URL copied!
Lincoln Kerger
January 21st, 2023 at 1:19 am

Great rant! I sure do hope all the static holds today do increase my strength :)

Comment URL copied!
Charles Meyers
January 20th, 2023 at 1:34 am
Commented on: 230120

Beginner Option:

5 rounds for quality:

0:30 L-sit hold, heels on ground

1:00 plank hold

1:30 dead-hang hold, feet on ground

Rest 2 minutes between rounds.

(edited)
Comment URL copied!
Kim Wheatley
January 20th, 2023 at 12:47 am
Commented on: Auburn CrossFit Through a New Member’s Eyes

I really enjoy hearing about stories like this, it keeps me motivated to keep moving and to challenge myself.

Comment URL copied!
Sean Rockett
January 19th, 2023 at 10:15 pm
Commented on: Auburn CrossFit Through a New Member’s Eyes

Great video

Comment URL copied!
Chrissie Manis
January 19th, 2023 at 10:09 pm
Commented on: Auburn CrossFit Through a New Member’s Eyes

This gym will always have my heart, amazing crew of people! Elijah Hrbek created something very special and Cinnamon Prior was able to take over and keep this special place going. Seeing the Legends class morph into what it is today; a full class of motivated seniors is so cool. Love Auburn CrossFit and all the work Cinnamon has put into keeping the box open!

Comment URL copied!