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Lifting Ourselves and One Another

Thursday, February 6, 2020


5 Rounds for time(s) of:

30s L-sit
15 Back and Hip Extensions (controlled tempo)
60s Handstand Hold
15 Overhead Squats – 95#/65#
REST 90s

TT WOD – Gymnastics:

A1.  L-sit holds – 5-10s hold X 2-3/set X 3 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

B1.  Headstand pike raises – 4-6 reps @ 5050 X 3 sets, rest 60-90s

B2.  Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  Knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post time per round and total working time for WOD and results for all gymnastics to comments.

WOD Leaderboard

Comments: 9

4 rounds (all between 5:30-6:30)
30 sec holds/w knees up
OHD 55# all UB
HSH first 2rounds maybe 30s, switched to 60s planks
Great class Shannon! Thank you!

Back Hip ext- 10/round…I like these!

Awesome picture Patti, I remember that day, you were killing it!
LOTS going on in today’s WOD, so I think I will cover this as a Whiteboard Wednesday and as a Tech Tuesday…………having said that I do want to address one quick conundrum!?!?!?!?!
How do we do a controlled movement, yet perform a set for time? Well, as Coach B (Burgner) would say, “Slow is smooth and smooth is fast.” Today included a controlled hip and back extension and yet the set was “for time”. What this means is that we want to perform this controlled movement as quickly as we can with particular attention paid to our mechanics (in other words, this particular portion is not to be rushed). The time component comes in the design being that after controlling this movement, I did not afford you the opportunity for rest, so as quickly as you can, you would proceed through the rest of the movements. There are many instances in life were you need to stop and maintain an acute focus on a particular task, but then once this task is cleared you would progress quickly (and under likely/potential fatigue) on to another task. Think biathlon in sport.
Anyway, great coaching Shannon, and excellent work 10:00amer’s!
1. 4:20
2. 7:30 * probably waited approx. 2:00 for a GHD
3. 5:20
4. 5:15
5. 4:45

I loved this b&h extension. Really appealed to my inner control freak. The coaching was critical to help me appreciate what this movement has to give. Getting the curl right at the top was super important. Wow.

30 sec L-sit
Feels like I will never be strong at these. Super challenging and way more complex than they look. I could use a little more coaching on these. I’m kind of floundering trying to find the sweet spot I can progress from.

B&H Extensions
Crazy good! Thanks for the coaching.

60 sec Handstand Hold
I’m experiencing major improvement in strength, balance and form. Actually did 10 seconds no heals on wall. Feeling chuffed for a few seconds.
I purposefully made sure I didn’t go to collapse to ensure stability in the OH squats.

15 OH Squats
15/15/15/15/12 reps
I need to go heavy on these to warm up shoulders more and get my mobility right. First set felt heavy. Got my form right and added back weight. Felt really in the pocket. Heals on the ground. Last round my shoulders were giving out. Add 10 lbs next time.

L-sits (more like a cursive L 😊) have improved with TT. Wrists seemed to be the limiter in rounds 3-5
Hip-back extensions were a struggle and I could never keep count AND focus on proper movement. Result was that I spent a lot of time on these!
HS hold – from 1 break in R1 to 3 breaks by R5
OHS – 35# and first 3 or so each round were questionable until I could get into full squat. Still have a big forward lean. Wrists were dead sore after these each time!

Thanks, Derek and 6am crew!

Seriously scaled this one.
4 rounds
10 hip back extensions
30 second handstand holds
15 unbroken oh squats first round (dropped the last one on my head – ouch!!). 10 for rounds 2,3&4. All at 55#
30 second h sits round 2&3 took 2 sets
Thanks Shannon!

4 rounds

30s from boxes (accumulated), knees bent
15 Superman holds for 2 secs
60s unbroken with knees up on box
15 OHS at 21#

Should have been called the wrist wrangler! Otherwise good workout 🙂

Thanks Zac!


I was the strongest in the class this evening. Totally solo and it was great!

Zach. Thank you. Your coaching made a huge difference. The results were immediate. Especially on rings and L-sits.

6 reps of Headstand pikes is getting “easy”.
Moved up To 5lbs plates. Hard!

30s L-sit
10Back and Hip Extensions
60s Handstand Hold
15 Overhead Squats – 55#

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