CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

10 Empty Bar Thrusters

10 Shuttle Runs (increase speed each round)

Get Fit Min 20-40 (5 Rounds for reps)

Every 4:00 for 20:00

400m Run

1 Set of Thrusters 95/65

-The Thruster set needs to start within :10 of completing the run. You don’t need to push for anywhere near a max set, you’re just accumulating reps across the 5 rounds. Try to match efforts on both the run pace and Thruster sets each time.

WELLNESS WOD (5 Rounds for reps)

Every 4:00 for 20:00

400m Run

1 Set of DB Thrusters (any weight)

Get Powerful Min 46-56 (Weight)

Push Press Every :30 for 3:00

2 Rep

then…

in 7:00 Establish a Heavy Single

-Use what you have left in those legs on a strong dip/drive to move decent weight. The :30 reps are just to help with the solid dip/drive and timing habits. You can also gradually build across the sets. :30 is a very short amount of time so be ready just to slide on a little extra weight or stay at the same weight, and not make big plate changes until the build to the single.

Competitor Extra (Time)

For Time

27 Toes to Bar

27 Calorie Row

21/21, 15/15, 9/9

10 Min Cap

-The TTB are first in hopes you can hold on and complete in 1-2 sets. You can only Row as hard as it doesn’t mess with your grip or heart rate too much. You can try to slightly recover on the Row and crush the TTB.