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Started by Coach Sommer, January 9, 2009 · 5 Replies · 2,126 Views
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Complete four rounds:
30-60 seconds Swinging Dips
20' L-sit Walks
Finish with 10 Wrist Pushups
notes
Go directly from the Swinging Dips to the L-sit Walks.
You may rest 2-3 minutes between rounds.
Click on the exercise names to be taken to an essay and video demonstration of that movement.
WOD
Complete four rounds:
30-60 seconds Swinging Dips
I did for reps instead of time on rings. 5 reps 5 5 2... all ugly
20' L-sit Walks
Did L sits on rings for time 10sec/10sec x 4
Finish with 10 Wrist Pushups
off knees
Yeah, I couldn't do the l-sit walks even one inch.
I had to use the rings for the swings, and surprisingly they weren't as ugly as I thought they would be. I just couldn't keep a straight body on the back swing, and I had to take an extra forward leg swing before the descent.
I have played with swinging ring dips as a way to sort of cycle dips faster in CrossFit WOD's. They are interesting but it's more of a way to cycle dips faster than get a big swing like PB swinging dips.
For L-sit walks, I have the boys do something called butt scoots on floor. Sit in L, reach forward or backward lifting through L till they fall. Reach again, move more till distance is completed. Kind of like Lsit walks 101.
They can be a bit easier if you use parallettes to walk with in support or we can do these sideways on beam or down parallel bars.
Coach...
What kind of sadist are you??? I thought my triceps were going to explode on the swinging dips and I could barely get into an l-sit because of it. I am starting to believe that you have a sick obsession with causing others pain lol.
LukeLeaman,
Your comments are eerily similiar to those of my own athletes 8).
Think of it as accelerated evolution; those who make an honest consistent effort to adapt and survive will ultimately be the ones who enjoy the most success.
Yours in Fitness,
Coach Sommer