CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 20 Walking Lunge Steps 50 Single Unders Get Fit Min 17-42 (Time) 4 Rounds 400m Medball Run 20/14 60 Double Unders 30 Medball Box Step Ups 24/20″ 30 Medball Sit Ups 25 Min Cap -This is a “simple” aerobic piece. However,...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 on :30 off Row for Calories Increase intensity each effort Get Fit Min 20-40 (Time) For Time* 150/120 Calorie Row (or Ski/Bike Erg) *Every 2:00 until completion (inc. 0:00) 5 Strict HSPU (or 8 Push Ups) 10 Box Jumps 24/20″ 20 Min...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Hollow Rocks 10 Superman 10 Barbell RDL then 15 Lateral Bar Burpees Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 5 Deadlift 135/95 3 Lateral Bar Burpees 5 Hang Power Cleans 135/95 3 Lateral Bar Burpees -The simplicity of...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Empty Bar Kang Squats :15 Dead Hang + Knee Tucks Get Fit Min 23-53 (Time) In a 30:00 window For Time 600m Run 40 Toes to Rings 20 Front Squats 135/95 400m Run 30 Toes to Rings 15 Front Squats...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Empty Bar Kang Squats :15 Dead Hang + Knee Tucks Get Fit Min 23-53 (Time) In a 30:00 window For Time 600m Run 40 Toes to Rings 20 Front Squats 135/95 400m Run 30 Toes to Rings 15 Front Squats...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2:00 Steady Bike then 2 Rounds 50 Single Unders 10 S-Leg KB or DB Deadlift (5/side) PARTNER WOD (Time) Buy in: 70/50 Calories on Echo/AAB 12 Rounds (6 Rounds Each) 40 Double Unders 10 Deadlifts 185/125 Buy out: 70/50 Calories on Echo/AAB *Share the bike...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 25′ Walking Lunge Steps 25′ Bear Crawl 25′ Duck Walk 25′ Inchworms then 10 Squat Jumps Get Fit Min 20-35 (AMRAP – Rounds and Reps) AMRAP 15 50 Wall Ball 20/14 50 S-DB Box Step Up 50/35 24/20″ -Break up both the Wall...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3:00 Bike 2 rds: 5 Wall Walks w/ :05 Nose and Toes hold at top 10 Jump Squats Quality Time Min 14-22 (No Measure) HS Walk Efficiency -A simple progression could include: HS Hold, HS Shoulder Taps, HS Walk a few feet from the wall,...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 200/150m Row 10 Power Position Muscle Snatch 10 Overhead Squats Get Fit Min 22-36 (Time) 3 Rounds 500/450m Row 20 Hang Power Snatch 75/55 1:00 Rest 14 Min Cap -You should push your Row pace and then hang on for bigger sets of...Read More
