# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DcUoPvsH8BS
- **Gondola URL:** https://gondola.cc/posts/69570669-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/cb40cdbcb6.jpg
- **Posted:** 2026-08-22T00:30:24.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Saturday 260822⁣
⁣
For time:⁣
30-second L-sit hold⁣
20 deadlifts⁣
30-second L-sit hold⁣
40 bar-facing burpees⁣
30-second L-sit hold⁣
20 deadlifts⁣
30-second L-sit hold⁣
⁣
♀ 225-lb barbell⁣
♂ 315-lb barbell⁣
⁣
Post time to comments.⁣
⁣
Stimulus and Strategy:⁣
Get ready for some hard-hitting hip work today. Between the static holds and dynamic opening and closing, the hips are going to feel the heat. For the L-sit, choose between single-leg, bent-leg, and foot-assisted options — the ideal option allows for consistent 10-second sets. Choose a deadlift load that allows for sets of 5 throughout the workout with brief rest — no more than 15 seconds.⁣
⁣
We only visit the bar-facing burpees once, right in the middle of the workout, for a big set of 40. If 10 per minute seems out of reach, find a pace that lets you complete the reps in under 4 minutes — don't get stuck moving too slow here.⁣
⁣
Intermediate option:⁣
For time:⁣
30-second L-sit hold, one leg bent⁣
20 deadlifts⁣
30-second L-sit hold, one leg bent⁣
40 bar-facing burpees⁣
30-second L-sit hold, one leg bent⁣
20 deadlifts⁣
30-second L-sit hold, one leg bent⁣
⁣
♀ 155-lb barbell⁣
♂ 225-lb barbell⁣
⁣
Beginner option:⁣
For time:⁣
30-second plank hold⁣
20 deadlifts⁣
30-second plank hold⁣
20 burpees⁣
30-second plank hold⁣
20 deadlifts⁣
30-second plank hold⁣
⁣
♀ 55-lb barbell⁣
♂ 75-lb barbell⁣
⁣
📍wildfire_crossfit in Pheonix, Arizona ⁣
⁣
#CrossFit #WorkoutoftheDay ⁣

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## Tags

crossfit, workoutoftheday

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