Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold
After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Post rounds and reps completed.
Stimulus and Strategy:
Today is a triplet of increasing repetitions and seconds. Expect the first few rounds to go quickly, and then slow down as the reps reach double digits. Use a weight for the medicine ball you can perform mostly unbroken. The burpees over the medicine ball are an added challenge because of the height of the ball, so make a conscious effort to jump a little higher than you normally would. On the L-sit hold, choose a variation that allows you to consistently hold for at least 10 seconds. What you perform your L-sit holds on is totally up to you — dumbbells, parallettes, boxes, or whatever you have available.
Scaling:
Reduce the loading of the medicine ball. Reduce the number of reps you increase each round by. Consider increasing by 1 or 2, instead of 3.
To reduce the complexity of the wall-ball shots, reduce the height of the target. For the burpees, step over the medicine ball or perform a regular burpee. For the L-sit hold, hold one leg straight with the other bent, or bend both legs.
In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation, or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the L-sit holds, perform seated leg-raise holds with one or both legs.
Intermediate option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold, both legs bent
After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees + step over the medicine ball
3-second seated leg raise hold, both legs bent
After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the seated leg raise holds until time expires.
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target
Coaching cues:
To encourage your body to raise your legs higher in the L-sit hold, try to bring your nose to your toes.
Resources:
The Wall-Ball Shot
The L-Sit Hold
L-Sit Scaling
Find a gym near you:
View the CrossFit map
Comments on 251010
117 Comments
M/55 👨🏻🦳
5 rounds
12 burpees of 18
Extra 2:40 to end 6 round.
44 reps within the 18’s.
Rx’d
M/39/6’/172#
14 of 21 wall ball shots. L-sits on 25-lb dumbbell handles.
Deo gratias
Scaled: 14# ball to 11’ target
18+29
M29 (Thats my 21th WOD here)
Intermediate, 6 rounds
Rx
On 7th round of 21 reps, made it through wall ball shots with 1 burpee as time expired.
Rxd 15+18reps
Intermediate
7 of 18 burpees
Burpees by far the limiters
6 rounds + 16 burpees in round of 21.
(L-sits not 90degrees, more like 60-45degrees as the rounds went on. L-sits done on rings.)
Rx 6R+4Burpees
6+31
8' target
7 r + 24reps
Intermediate, #15 wb, 5 rounds + 18wbs.f
Rx round 5 + 36 reps
L-sit knee-scaled
Round 18:
18wb - 6 burpees - last 18 sec with L-sit
5 rounds + 18 wb
tiempos de ronda
R1 | 00:34 |
R2 | 01:09 | +35 s
R3 | 01:59 | +50 s
R4 | 03:00 | +61 s
R5 | 03:20 | +20 s
R6 | 04:45 | +85 s
Ø 02:27
Tiempo restante: 00:13
RX
B-Res
6 rds + 28 reps
lost a little form on the L sits.
Round of 18 + 3 WB
Rx but had to bend knees on some of the L-sits.
7 rounds plus 24 wall ball reps
Barbell Thruster
Burpee over the barbell
L sit hang
6 round completely
6+56 (:14 L sit in round of :21)
Scaled with ball slams and did hanging L sits.
3-6-9-12-15 & 18wb/12burpee
20lb wb - not the straightest L- sit 😐
Rx 7 rounds + 7 reps
*Finished the round of 21’s plus 7 Wall-balls.
*Unbroken Wall-balls.
*2-3 sets after 9 seconds on L-sit.
**This was a harder combo than expected! Those Burpees over the Wall-ball were definitely an extra challenge.
Awesome job! This was very sneaky on the difficulty.
39 / M / 5'9" / 140lbs
3 dumbbells thrusters, 15lbs
3 lateral burpees + step over the dumbbells
3-second seated leg raise hold, both legs bent
3-3-3
6-6-6
9-9-9
12-12-12
15-15-15
12
Not fun with jacked-up ribs. Burpees had to be slow and careful. Jumping wasn't happening.
m 50yo 3x6x9x12x15x18 (15 wbs) rx
Not enough ceiling height. Modified to:
Complete as many reps as possible in 15 minutes of:
3 thrusters @ 45#***
3 lateral burpees over the medicine ball
3-second L-sit hold
After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.
6 rounds + 21 thrusters + 12 burpees
Scaled to
8 1/2' 20# slam ball
burpees--full ext--I did not jump over slam ball
bent knee holds-arms in straps---counted mississippi's - slowly:)
Got through round of 18.
m/55/180
Solid!
Well done!
Rxd at the Y. Used parallel bars for L sits.
7 rounds + 24 wall balls.
woof.
finished round 8 after the whistle.
Fantastic, James!
Rx’d: 6 rds + 21 WB + 12 BOWB (222 reps/secs)
Hell yeah, bro!
204 reps
3+6+9+12 with good burpees
15+18 with bad burpees
21 WB and 2 bad burpees at 15min.
10 wall ball
L-Sit from rig
10 rounds complete. 11 extra wall balls and 4 burpees
M/56/67”/150#
i won’t be on main site very often for the the next 8 months or so. A huge thanks to Spencer and the CF team for the great programming. And just as big a thanks to the main site community here. Your posts, encouragement and support mean everything when trying to push in a garage, basement, hotel gym or where ever we make fitness happen. I’m grateful.
and if you find yourself in the Hilton head / Bluffton SC area I’ll be at CrossFit 843 most days.
subbed thrusters for wbs and did burpees over the dbs. L sits were knees bent. Rx otherwise :).
6 rounds plus 28 reps.
15 min amrap
3 double db thrusters 25# dbs
3 burpees over both dbs
3 sec L sit on dbs
Add 3 reps to each exercise each round
Nice job today! Will miss your posts on here, but SC seems like a nice place to winter!
Great work! We’ll miss ya because bob
Enjoy SC! I just made sure my garage heater is working for my MI winters, so I'm a tad jealous!
Nicely done BB! Enjoy HH/Bluffton! Looking forward to seeing your regular posts again in 8 months’ish!
-6 Rounds; 63 Reps for Each Movement
RX, 6 round + 11 reps
M/37/210#/6’2”
21 wall ball shots + 21 burpees + :05 L-sit hold (parallettes)
Nice work Spencer!!!
Great work, as always!
Awesome!
Very well done!
18 + 34
Nice job!
Traveling…in McKinley Park, Sacramento, in a playground
10-10-8-8-6-6-4-4-2-2
pull-ups
box jumps, ~24” on a park bench
8:31
Then
10-8-6-4-2-10-8-6-4-2
ring rows
squats
4:25
62/5’8”/158
Nice work and way to make use of what’s available!
Big fan of gymprovisation, especially playground/park style! Nice work keeping it going while on the road!
Can’t stop the Jim Express!
Nice! "The Jim Express!"
Machine Jim! Great job!
Finished round of 18 reps + 4 reps
intermediate
Well done!
14 rounds
Subbed 2x 20-lb dumbbell thrusters, 13" stack of floor pads (wall ball dim), bent knees L-sit (parallettes)
6 rounds + 21+9
= 84 DB thrusters + 70 burpees over pads + 63 seconds of bent L-sit
= 217 total reps
DB thrusters and bent L-sits unbroken; burpees broken from rd-12+.
Good sub, nice job!
Intermediate option w/ 9kg medicine ball
5 rounds + 18 wall balls + 6 burpees
Rx
Round of 18 + 21 WBS
Finished round of 21 after but didn’t check the time. L-sits on dip bar. Burps were the slow part, but they have always been for me. No bulletproof today, we all had the day off.
Super effort.
great job!
Awesome work!
That’s fantastic, brother!
20# ball, 9ft target(ceiling ht), burpees Rx, L-sit holds between 2 chairs, knees bent
Round of 21 + 24 WBS + 7 lat. burpees OB*
*Took 2:35 to finish round of 24; that last bit of burpees & L-sit hold was slow.
Amazing, you whooped my arse! Burps are your favorite after all:)
The lion roars! Bravo, Favo!
Thanks y'all! Lincoln, I do love burpees, but those jumps over the ball slowed my usual roll!
Dang, awesome work! Surprised you didn’t do this in the sand after running 10 miles 😉
Whoooohoooo 💪🏻💪🏻💪🏻
Beginner option:
3--6-9-12-15 plus 17 reps
6+21
hanging L sits
scaled to knee tuck hold on 2 boxes
C2 Wod on Bike
Rx 6+42
Very spicy combo. Burpees slow. Those lateral jumps after WB got me.
Nice work & I agree about the jumps!
-3 thrusters ((2) 20 lb DB’s)
-3 lateral burpees over DB’s
-:3 1-legged L-sit each side
*add 3 reps/seconds to each exercise each round
*got through rd of 15 and :18 seconds shy of completing rd of 18
3x10 back extensions for posterior PT
14-lb ball, knees bent L-sits on parallettes
Rds of 21 completed on the time
7 rounds
21 7wall ball shot
8 burpees
200 reps total
Round of 21 reps + 12 WB
Hell yeah, Luis!
Excellent!
Rx
7 round +6 Wallet ball
Tot 258 reps se calcoliamo 1 rep ogni “ di L-Sit old
Nice job!
5 Rounds
18 Wall balls (20lb), 15 Burpees, 15 sec L-Sit legs bent on 24 inch boxes.
13 rounds of:
3 dumbbell thrusters 20lbs | 3 lateral burpees over the dumbbell | 3-second L-sit hold (on 50lbs dumbbells)
6 rounds
Intermediate
6 rounds,
21 wall ball shots and 6 burpees from round 7
Bent legs on L-sit.
Great work!