CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

Dynamic WU:

25′ Knee Pulls

25′ Quad Pulls

25′ Lunge Steps

25′ Lateral Squats

25′ High Knees (x2)

25′ Butt Kicks (x2)

25′ Duck Walk

25′ Inch Worms

25′ Spiderman Stretch

Get Fit Min 18-34 (Time)

For Time:16 Min Cap

40 Burpee Box Jump Overs 24/20″

60 KB Swings 53/35

40 Burpee Box Jump Overs 24/20″

-The goal is to get in a rhythm and try to keep moving smooth from start to finish. Break strategically. Modify to Burpee Box Step overs. KBs should not be broken up in more than 4 sets.

WELLNESS WOD (Time)

For Time

25 Burpee Box Step Overs 20″

50 KB Swings 53/35

25 Burpee Box Step Overs 20″

Get Strong Min 44-56 (Weight)

Every 2:00 for 12:00 Complete 1 SP + 2 PP + 3 PJ

Strict Press + Push Press + Push Jerk Complex

-Build across sets

-For most (but not all) the limiting factor will be your 1RM press. The focus should be on quality movement over heavier weights today! Focus on the difference of the 3 over head pressing series.

Competitor Extra (AMRAP – Reps)

AMRAP 18

250/200m Row

1 Legless Rope Climb + 1 Rope Climb (each round, add one more standard rope climbs following the Legless Rep, Ex: 1+1, 1+2, 1+3, etc..)

250/200m Row = 1 rep

-There is no sense in Rowing fast. That will only force you to rest longer on some of the bigger Rope Climb sets. Instead just try to be ultra efficient with your stroke. This should have you focusing on the leg drive and needing minimal grip and pull with the arms.