These L Sit WODs will help you build impressive core strength and full body control.
The L Sit is a pretty impressive skill. Check out the following helpful tips from Rhys from More than Lifting.
“To support your whole body on your hands is no mean feat, and it takes a lot of strength and coordination to sit strong in shape.
Seated Pike
To do an L Sit you need to start in a piked (legs straight out in front of you) seated position on the floor.
Hand Placement
Place your hands on the floor by your hips and straighten your arms – It’s important to keep them locked out.
Engage your Shoulders, Lift your Bum
Keeping your arms locked, lift your bum off the floor with your shoulders by driving your hands into the floor.
L Sit WODs – Bring your Legs Up
With your shoulders supporting your torso, tighten your core to lift your feet up off the ground. Keep your legs straight and point your toes to tighten up your legs.
L Sit WODs – Hip Positioning
When you are up, try to bring your hips through your arms, slightly in front of your hands, to keep your feet up off the ground.”
L Sit WODs
Add these L Sit WODs into your training.
WOD 1 – Antipolis Home WOD
Four Tabatas in 19 minutes
- Tabata Ground-to-Overheads (2×50/35 lb)
- Rest 1 minute
- Tabata Single-Leg Romanian Deadlifts (2×50/35 lb)
- Rest 1 minute
- Tabata L-Sits
- Rest 1 minute
- Tabata Jumping Lunges
On a 19-minute clock, complete 4 rounds of Tabatas with the prescribed movements. Tabata is 8 rounds of 20 second work and 10 second rest. Rest 1 minute after each Tabata.
Score is the total number of repetitions completed before the 19-minute clock stops.
Movement Standards
Single-Leg Romanian Deadlift: This is a variation of the standard Deadlift where athlete will only stand on one leg. Keep the knees locked out and perform as standard Deadlift.
Jumping Lunge: This is a variation of the standard Lunge wherein athlete will jump at full extension to count as one rep.
Image Sources
- L-Sit-WODs: CrossFit Rouen