CrossFit XLT – CrossFit

Metcon (No Measure)

Warm Up Min 0-12

2 Rounds

10 Jumping Air Squats

10 Barbell Squats w/ :01 pause (empty bar)

10 Kang Squats (empty bar)

Get Strong Min 20-35 (3 Rounds for weight)

Back Squat In 15:00 Complete

10-10-10

-We are lifting first today! You’ll need to get in a few warm up sets in before your 3 “working sets” of 10. Build to a single heavy/challenging set. This will more than prime you to move the barbell easier during the Air Force WOD to follow

Air Force (Time)

“Air Force” WOD
For Time
20 Thrusters 95/65
20 Sumo DLHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
EMOM including 0:00, 4 Burpees
10 Min Cap
Today we have the classic Air Force WOD. To get a solid time and not get stuck in a Burpee vortex, you actually want to come out hot in this WOD. Many athletes will finish the Thrusters and try to grab a couple Sumo DLHP before hitting their second set of Burpees. You have a 10 minute cap so you need to at least finish your Burpees and 10 barbell reps each minute. Scale the weight to something that allows you to crush this piece!

WELLNESS WOD (Time)

For Time

20 S-DB Thrusters

20 S-DB Sumo DL

20 S-DB Push Jerks

20 S-DB Hang Snatch

20 S-DB Front Squats

EMOM including 0:00, 4 Burpees/Up Downs

Competitor Extra (Checkmark)

EMOM 15

15 Toes to Bar

10 DB Bench Press (you pick weight)

15/12 Calorie Ski

Rotate movements OTM

-This will be a decent challenge to maintain across even just 15 minutes. Feel free to scale back the reps on any or all movements. Or, just stop and rest/ transition at the :45 of each minute.