CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 250m Row 50′ Lunges Steps w/ twist 50′ Bear Crawl Quality Time Min 16-23 (No Measure) Rowing Efficiency -There is so much that goes into Rowing with decent technique. A few things that can be focused on are: “Order of operations” – Drive...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Slow Bike/Row 2 Rounds 10 V-Ups 4 Wall Walks Get Fit Min 20-38 (6 Rounds for time) Every 3:00 for 18:00 15/10 Calorie Bike 25′ HS Walk or 3 Wall Walks 12 Toes to Bar -You CAN push the Bike a bit more than...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 100m Run 15 Empty Bar Front Squats 100m Run 15 Strict Press 100m Run 15 Thrusters Get Fit Min 22-34 (Time) For Total Time: 3 Rounds 15 S-DB Box Step Overs 50/35 24/20″ 5 Ring Muscle Ups -2:00 Rest- 3 Rounds 200m Run 10 Thrusters...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Up-Downs Jumping Squats Hollow Rocks Get Fit Min 20-34 (Time) Follow these rounds until 80 Burpees are completed From 0:00-3:00 30 Alternating DB Snatch 50/35 Max Burpees From 3:00-6:00 25 Alternating DB Snatch 50/35 Max Burpees From 6:00-9:00 20 Alternating DB Snatch 50/35 Max...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) -Dynamic warm up 3 Rounds 100m Run 10 Empty Bar OHS w/ :01 Pause in Bottom 5 Bar Facing Burpees PARTNER WOD (AMRAP – Rounds and Reps) AMRAP 20 200m Run 10 Bar Facing Burpees 10 Overhead Squat 115/75 -Alternate movements with your partner (P1...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 21-15-9 Air Squats KB Sumo DL Box Step Ups Get Fit Min 20-40 (4 Rounds for time) Every 5:00 for 20:00 15 Alternating Pistols (or Air Squats) 15 KB Swings 53/35 15 Push Ups 15 Box Jump Overs 24/20″ 15 Pull Ups -To make sure...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds :30 Bike :30 Handstand Hold (facing the wall) 20 Air Squats Get Fit Min 18-42 (8 Rounds for reps) 8 Rounds :30 on :30 off Max Calorie Bike Max Wall Walks Max Thrusters 45/35 -Athletes can choose any machine (or Burpees) the want...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row For Calories Increase efforts each interval then.. 2 Rounds 10 Hang DB Snatch 5 Burpees ov DB Get Fit Min 22-40 (Time) For Time 40-30-20-10 Calorie Row 12-9-6-3 S-DB Devil’s Press 50/35 -2:00 Rest- 80-60-40-20 Double Unders 20-15-10-5...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Tabata Intervals :20 on :10 off (4x per movement) Mountain Climbers Alternating S-Leg V-Ups Jumping Alt Lunges Get Fit Min 23-53 (Time) In 30:00 Complete 4 Rounds 4 50′ Shuttle Runs (25′ out and back) 8 Toes to Bar 12 Push Ups -1:00 Rest- 3...Read More
