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...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 25′ Bear Crawl 10 Hand Release Push Ups 100m Run Get Fit Min 18-37 (AMRAP – Reps) Every 2:00 for 8:00 200m Run Max Burpees to 6″ Target in remaining time -Rest from 8:00 – 11:00- Every 2:00 for 8:00 200m Run...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 Dynamic WU: 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Metcon (AMRAP – Reps) Get Fit Min 20-35 For Max Reps: 2:00 Box...Read More
CrossFit XLT – CrossFit Warm Up (No Measure) Warm Up Min 0-12 3:00 on Machine of Choice 4 Rounds :20 HS Hold 10 PVC Pass Through’s 10 Muscle Snatch Get Fit Mi 25-55 (3 Rounds for time) From 0:00-7:00 Complete 4 Rounds 25′ HS Walk or 2 Wall Walks 4 Power Snatch 135/95 From 7:00-12:00...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Empty Bar Strict Press 10 RDLs 5 Strict Pull Ups / Kipping (2nd rd) Get Fit Min 20-36 (Time) 10 Rounds (16 Min Cap) 3 Shoulder to Overhead 185/135 5 Deadlifts 7 Chest to Bar Pull Ups -The focus should be unbroken...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Coaches Choice Then…. 3 Rounds 100m Run 10 PVC/Empty Bar OHS 3 Wall Walks or 5 inch worm into a pushup Get Fit Min 19-35 (AMRAP – Rounds and Reps) AMRAP 16 10 Lateral Bar Burpees 10 Overhead Squats 135/95 1:00 Rest -These are intervals,...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Get Fit Min 18-42 (4 Rounds for time) Every 6:00 for 24:00 500m Row...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :15 on :15 off Air Squats Hollow Rocks Burpees or Up/Down+Broad Jump Get Fit 18-36 (AMRAP – Rounds and Reps) AMRAP 18 10 Wall Balls 20/14* 10 Toes to Bar 15/10 Calorie Echo/AAB *Add 10 Wallballs each round -Wall Balls increase by 10...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) Dynamic WU: 25′ Knee Pulls 25′ Quad Pulls 25′ Lunge Steps 25′ Lateral Squats 25′ High Knees (x2) 25′ Butt Kicks (x2) 25′ Duck Walk 25′ Inch Worms 25′ Spiderman Stretch Get Fit Min 18-34 (Time) For Time:16 Min Cap 40 Burpee Box Jump Overs...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 10 Empty Bar Muscle Clean 10 Front Squat w/ :01 pause in bottom 8 Hang Clean w/:02 pause at knee 8 Front Squats 4 Power Position Clean 4 Hang Clean from knee 4 Hang Squat Clean -Add light weight to bar on 2nd...Read More
