CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

100m Run

10 Empty Bar Good Mornings

:20 Dead Hang

Get Fit Min 20-36 (Time)

“Swingin’ Annie”

50/40/30/20/10 reps each of for time:

Double-Unders

Kettlebell Swings (53#/35#)

AbMat Sit-ups

-A play off of the classic CrossFit Girl WOD “Annie”. If you cannot do double unders do 2x single unders, or do double under attempts. Kettlebell Swings should be unbroken towards the later rounds (30 20,10) the bigger sets try to maintain short rest if you break. Abmat situps, make sure shoulders are coming up over the hips to a full upright position.

WELLNESS WOD (Time)

Same as Get Fit but sub Russian Kettlebell Swings for regular.

Get Strong Min 46-56 (5 Rounds for weight)

Deadlift Every 2:00 for 10:00

Complete 1 Set

7-5-3-1-1

-Building to a heavy single, but all sets should be at “working weights” for their given scheme. Start somewhere around 50% and build from there.

Competitor Extra (Time)

7 Rounds

10/8 Calorie Ski

7 Shoulder to OH 185/125

10 Min Cap

-The Ski pace needs to be urgent, but not “rushed”. Transitions from the Ski to the barbell can be used to make sure you’re ready to attempt an UB set of 7. The transition from the Ski to the Bar should be as close to zero as possible. Get that machine moving!