For time:
250-foot sandbag bear hug carry
50-second L-sit hold
200-foot sandbag bear hug carry
40-second L-sit hold
150-foot sandbag bear hug carry
30-second L-sit hold
100-foot sandbag bear hug carry
20-second L-sit hold
50-foot sandbag bear hug carry
10-second L-sit hold
♀ 100-lb sandbag
♂ 150-lb sandbag
Post time to comments.
Stimulus and Strategy:
Today we have a couplet that will tax your midline and posterior chain. The sandbag carry is grunt work, and the L-sit hold is midline work. Break the L-sit holds into manageable sets with quick breaks. Hold yourself accountable on your breaks by counting to 10 seconds before getting back to your next set. Think about actively pushing down into the parallettes during the L-sit holds. Try to finish the first carry with one break or less, and complete the L-sits in under 2 minutes. Ensure you continue to keep your chest up and shoulders back on the carries. If you need a substitution for the sandbag, try a double-kettle front rack carry as an alternative (53/70 lb).
Intermediate option:
For time:
250-foot sandbag bear hug carry
50-second L-sit hold
200-foot sandbag bear hug carry
40-second L-sit hold
150-foot sandbag bear hug carry
30-second L-sit hold
100-foot sandbag bear hug carry
20-second L-sit hold
50-foot sandbag bear hug carry
10-second L-sit hold
♀ 70-lb sandbag
♂ 100-lb sandbag
Beginner option:
For time:
250-foot medicine-ball bear hug carry
25-second seated leg raise hold
200-foot medicine-ball bear hug carry
20-second seated leg raise hold
150-foot medicine-ball bear hug carry
15-second seated leg raise hold
100-foot medicine-ball bear hug carry
10-second seated leg raise hold
50-foot medicine-ball bear hug carry
5-second seated leg raise hold
♀ 20-lb medicine ball
♂ 30-lb medicine ball
Resources:
The Sandbag Bear Hug Carry
The L-Sit
The Medicine-Ball Carry
The Seated Leg Raise Hold
Find a gym near you:
View the CrossFit map
Comments on 261003
74 Comments
10:57 not Rx. 53&70lb KBS in front rack for carries. L-sits were Rx. Carries were unbroken in 25’ intervals. L-sits started as 10sec on 10 sec rest, then 5 on 5 off, and then a mix of desperate flailing some of which were 1-2 sec long. I don’t think any of my L-sits are legit as my hamstring flexibility is so low I can’t fully straighten the legs out. But I held the ugly ones throughout without resorting to fully bent knees. Rounds: 2:43/2:56/2:39//1:47/0:54
RX 9:41
13:38
did at the new gym that has sandbags, however I do not believe any were filled with 150 lbs of sand. I used the heaviest bag I could find and if I had to estimate, I would guess it was 100 lbs. L-sits from DB's on the floor, no parallelettes in sight.
9:48 (?) - I do not recall vividly and did not stop the timer right when I finished but I am pretty sure it was under 10 minutes.
Walks were unbroken. Took a minute to pick the bag up, it was the long Rogue Sandbag 2.0 so I folded it in half and then hugged it. L-sits were broken every 10s then every 5s. They got very taxing on the quads!
Scaled
Done 5 min after 261005 (Fran)
Used a 60# striking bag for carries, L-sits split between rings and hanging from the bar
12:33
17:30 Rx
Had to perform the seated L-sit forgot the paralettes at home
15:40 RX
40 / M / 5'9" / 144lbs
65lb backpack in bearhug + 20lb backpack on back carries
L-sits with one leg tucked
26:55
Once again wishing I'd have put more effort into L-sits over the past 19 years instead of treating them as impossible...
Rx’d: 9:30
Carries unbroken, L-sits as follows-
Rd 1 - 28, 15, 7 seconds
Rd 2 - 26, 14 seconds
Rd 3 - 17, 13 seconds
Rd 4 -20 seconds
Rd 5 - 10 seconds
M/ 43y / 175lbs/ 68”
Scaled
10:50
L-Sits 30-25-20-15-10 seconds
Intermediate scaled/ modified version
For time:
250-foot double-dumbbell front rack carry
50-second L-sit hold w/ bent knees
200-foot double-dumbbell front rack carry
40-second L-sit hold w/ bent knees
150-foot double-dumbbell front rack carry
30-second L-sit hold w/ bent knees
100-foot double-dumbbell front rack carry
20-second L-sit hold w/ bent knees
50-foot double-dumbbell front rack carry
10-second L-sit hold w/ bent knees
15kg dumbbells
7:31
Time: 15:11
Decaying L sits 8:53
10:45
150lbs sand bag
kept
toes above hips for the holds
L-Sits got tough🔥
14:44
10:57 on intermediate. Farmer carry’ for sandbag at 45lbs each. Couldn't do L-sit so I did hollow body holds. No break in any exercise
20minutes:
60 kg 100/80/60/40/20 Zercher Marching
50s/40/30/20/20 abs legs hold with overhead arms
Rx 12:00
*Unbroken Carries.
*Sets of :10 for all L-sits.
**L-sits kick my butt!
h sits same time
12:23
Using a heavy boxing bag with additional weight attached as sand bag, and the L-sit with torso-legs angle of more than 100 degrees
Time: 27:44 mins
150lb sand bag | push handles for parallel bars (knees tucked)
Reps broken up as follows:
150 ft - 100 ft
4 x 10 sec - 2 x 5 sec
100 ft - 100 ft
4 x 10 sec
75 ft - 75 ft
5 x 6 sec
100 ft
4 x 5 sec
50 ft
1 x 10 sec
Got it done though, great work
100# bag
10:42
Did 155 lb barbell front rack carry
9:35. Two 50lb kb’s
Rxish
Strapped together 160lbs of rubber plates and carried up and down the sidewalk. L-sits were 10sec at a time from the parrellets
10:50
:50-:40-:30-:20-:10
150# Sandbag walk in place
Knees bent L-sit hold on bench
8:50
Will do strict pull-ups/overhead squats later when it stops raining!
10:30
Indoors, fast-walked 5-4-3-2-1 x 25' shuttles, iron plates in a duffle, L-sits* on parallettes
8:20 @ 80-lbs
*by rd.4, calling it "L" required some literary gymnastics
250’/200’/150’/100’/50’ Sandbag Bear Hug Carry [2x25#DB + 8# Med Ball = 58#]
50/40/30/20/10 seconds L-Sit Holds [5 seconds down to 3 second interval holds during the round total seconds time]
Rx as 35# DB x2 farmers carry and 30# KB strapped to a weight belt chain—strapping/unstrapping weight belt took more time than hoped 🤷🏼♀️
11:14
Modifiedto seated L sit hold
Well done!
No room for walking-did 1:00 per round of static lunges with sandbag in bear hug-75-80# duffle style bag & seated straight leg raise holds for prescribed times-10:28
Mod skills are top notch. Great work, Favo
Nice!
Nice!
Beginner option:
For time 8:10
Warm-up Echo bike 50 Calories, 5:06
Scaled: 50lb, V-sits
9:32
11:59 Rx
Excellent time @ Rx!
On this episode of “Bob is an idiot”, read feet as meters. And that’s not all. Since i was doing this with a 45# (no sandbags, single kbs etc) i increased the distance by 50%. A little advice - don’t do that.
23:30
375m bear hug plate carry - 45#
50 second bent knee raise hold on the rings
300m plate carry
40 second hold
225m plate carry
30 second hold
150m plate carry.
Round times first 3 are plate carry plus knee raise hold.
R1 | 07:52 |
R2 | 06:50 | -62 s
R3 | 04:51 | -119 s
R4 | 03:57 | -54 s
Ø 05:52
To quote Tow Mater: "To not to." That said, look at all the extra work you put in BB! I say win column!💪
Good Lord!
Because Beast Bob
Intermediate times
40 pound slam ball
Seated leg raises
-300’ farmers carry’s (35’s)
-10 GHD
9:54
——————
Every 2’ for 3x:
-10 oblique crunches each side (35 lb DB)
-10 hammer curls each arm (20 lb DB)
13:10
Dang! Extra weight & holding the bag with the vest on sounds very challenging!
20lb med ball + 15lb ball stacked hug carry
Bench leg lift holds
250ft/200/150/100/50
:50/:40/:30/20/10
250 /200/150/100/50 foot double kettle front rack carry(20kg)
50 /40/30/20/10sec hanging L sit
time:8:20
Great subs. You inspired me to go do some hanging l sits now!
No sandbag, so I swapped it for a 50-40-30-20-10 calorie row and L-sit holds. Great workout, though!
Gave up after 5:00 of trying to pick up the 150 # sandbag (no handles). Used. a barbell with 145# front rack, 15 x 50’ laps. Wrists too sore for anything else.
15kg plates
Beginner
5:07