CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) AMRAP 4 150m Row 10 Air Squats 10 Push Ups Get Fit Min 20-50 (3 Rounds for time) Every 10:00 for 30:00 750m Row 30 DB Front Squats 20 DB Bench Press (or Floor Press) 10 DB Shoulder to Overhead -Athletes can pick any weight...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 100m Run 10 Kip Swings/Kipping PU/Strict Pull Ups 10 Empty Bar Muscle Cleans/Front Squats/Hang Squat Cleans (rotate through the variations each round – 1st Kip and MC, etc..) Get Fit Min 20-40 (AMRAP – Rounds and Reps) AMRAP 20 200m Run 5 Bar...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 4 Rounds :30 On :30 Off Row for meters (increase each round) then 9 Burpees 15 V-Ups 21 Air Squats Get Fit Min 18-38 (Checkmark) EMOM 10 15/12 Calorie Row 12 Toes to Bar Straight into EMOM 10 15/12 Calorie Row 15 Wall Balls 20/14...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 200m Run then 2 Rounds 10 Muscle Snatch w/ empty bar 10 Overhead Squats :20 Nose and Toes Hold PARTNER WOD (No Measure) 6 Rounds 4 Bar Muscle Ups 6 Strict HSPU 8 Hang Clean & Jerk 115/75 + 100 Calories on Bike *P1 Works...Read More
CrossFit XLT – CrossFit Metcon (No Measure) Warm Up Min 0-12 3 Rounds 100m Run 12 S-Leg DB/KB DL (6/side) 8 Burpee Metcon (5 Rounds for reps) Get Fit 20-40 5 Rounds 2:30 on 1:30 off 400m Run/500m Row Max Deadlifts 225/155 -You realistically should be picking the barbell up for 1 set after each...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 2 Rounds 1:00 Bike (Row/Ski) 2 Wall Walks w/ :05-:10 Nose and Toes hold at top Quality Time Min 16-26 (No Measure) HS Walk Efficiency -HS Walk progression options: HS Hold, into HS shoulder taps, into HS steps towards wall, into increasing distance from wall,...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 400m Run then 2 Rounds 50 Single Unders 5 Kipping Pull Ups Get Fit Min 20-41 (3 Rounds for time) Every 7:00 for 21:00 800m Run 40 Crossover Single Unders 8 Muscle Ups (Ring or Bar) -There’s a little something to challenge everyone in this...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 20 Lateral Bar Hops 10 RDLs 20 Mountain Climbers 10 Muscle Cleans 10 Burpees 10 Strict Press Get Fit Min 20-30 (AMRAP – Rounds and Reps) AMRAP 10 Climb the Ladder 2 Power Cleans 135/95 2 Shoulder to OH 2 Lateral Bar Burpees 4/4/4, 6/6/6,...Read More
CrossFit XLT – CrossFit Warm Up Min 0-12 (No Measure) 3 Rounds 200m Row 20 Lateral Hops over Barbell 5 Front Squats w/ :03 hold in bottom Get Fit Min 20-35 (Time) For Time 30 Front Squats 95/65 250/200m Row (or 200m Run) 30 Box Jumps 24/20″ 250/200m Row (or 200m Run) then.. 20/250m/20/250m then.....Read More
