CrossFit XLT – CrossFit

Metcon (No Measure)

Warm Up Min 0-12

3 Rounds

20 Air Squats

10 Pull Ups/ring rows/jumping pu

5 Burpees/up downs

Metcon (No Measure)

Quality Time Min 18-28

Bar Muscle Up Efficiency

-Here is one progression option: Hollow into Superman practice on floor, Kip Swing w/ toes on Box, Jumping BMU, Cross banded BMU, Full BMU. There are SO MANY coaching points that can be inserted into these options, you can focus on any point and take it in a direction you need. Those with solid BMU can still practice getting better, many athletes are still very inefficient even if they can do a few.

Get Fit Min 34-56 (Time)

4 Rounds(22 Min Cap)

30/24 Calorie Bike or Row

15 KB Swings 53/35

100m KB Carry 53/35

2:00 Rest

-With the rest built in your are incentivized to push the Swings and Carry hard knowing there’s an end in sight. Try not to empty the tank on any Bike/Row effort as it may cause you to actually go slower overall with the transitions and need to hold on to the KB

WELLNESS WOD (Time)

5 Rounds

20/16 Calorie Bike or Row

15 KB Swings 35/26

100m KB Carry 35/26

2:00 Rest

Competitor Extra (Weight)

Snatch Balance 2-2-2-2-2-2

rest as needed build across sets

-Focus on speed instead of load