Workout Description

Why This Workout Is Medium

While the L-sit is a challenging skill movement requiring significant core strength and shoulder stability, the 2-minute time cap provides natural breaks and recovery. Athletes can attempt multiple holds, rest as needed, and work within their capacity. The format allows scaling through bent knees or foot-supported variations. Most average CrossFitters can participate meaningfully, though achieving a long hold requires dedicated practice and strength development.

Benchmark Times for B. Max L-Sit

• Elite: >0:45
• Advanced: 0:35-0:40
• Intermediate: 0:25-0:30
• Beginner: <0:05

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): L-sit requires sustained muscular endurance in core, hip flexors, and shoulders to maintain the position for maximum time.
• Strength (6/10): Significant strength demand through core, hip flexors, shoulders, and triceps to lift and hold legs parallel to ground.
• Flexibility (4/10): Requires moderate hip flexor and hamstring flexibility to achieve proper L-sit position with straight legs.
• Speed (2/10): No cycling or transition demands; athletes rest between attempts to establish their maximum hold time.
• Endurance (1/10): Minimal cardiovascular demand as this is an isometric hold with rest periods between attempts over just 2 minutes total.
• Power (1/10): Pure isometric hold with no explosive movement component; focus is on sustained static strength.

Benchmark Notes

This workout is a 2-minute max L-sit hold test, which is a pure isometric strength and core endurance challenge. Since no scoring method was provided, I'm treating this as a time-based workout where the goal is to accumulate the maximum hold time within the 2-minute window. The L-sit is an advanced gymnastics hold requiring significant core strength, hip flexor strength, and shoulder stability. Elite gymnasts and CrossFitters can hold an L-sit for 45-60+ seconds continuously, while intermediate athletes typically manage 15-30 seconds, and beginners may struggle to achieve even 5-10 seconds. The 2-minute time cap allows for multiple attempts and rest periods between holds. For elite athletes (L9-L10), I expect 40-45+ seconds of accumulated hold time, representing either one long hold or multiple shorter holds with minimal rest. Advanced athletes (L7-L8) should achieve 30-40 seconds total. Intermediate athletes (L5-L6) will likely accumulate 20-30 seconds through multiple shorter holds. Novice athletes (L3-L4) may achieve 10-20 seconds total, while beginners (L1-L2) might only manage 5-15 seconds of accumulated hold time. The progression is linear as this is primarily a strength-endurance test without complex movement patterns or significant fatigue multipliers beyond the isometric hold itself.

Modality Profile

L Sit Hold is a bodyweight isometric gymnastics movement requiring core strength and shoulder stability, making it 100% Gymnastics