SKILL
Front Lever progressions
1. Hollow rock position
2. Leg raises
3. Shoulder strengthening
4. Hang and Tuck
5. Getting inverted on the rings
6. Inverted into Tuck Lever
FINISHER
In a team of 2, complete the following:
AMRAP in 5 minutes, of:
-Max L-Sit hold
-Max Burpees
While athlete A is holding an L-Sit, Athlete B is doing Burpees, as soon as the heels of Athlete A touches the marker (box or plate) under their heels their attempt is over. Athlete A high fives Athlete B and they switch over, they continue this until 5 minute is over. The score is the number of burpees completed
Standards
RXD = The L-Sit is held on the rings with a 24” box placed under the heels as a marker. Knees must not be bent
Scaling = The L-Sit is held on the rings and a 20” or lower box is placed under the heels. alternatively the L-Sit is held between two boxes and a 20kg/10kg plate is placed under the heels as a marker. The knees can be bent.
