CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

10 RDLs

50 Single Unders

10 Hang Muscle Cleans

Get Fit Min 20-34 (AMRAP – Reps)

5x AMRAP 2 / Rest 1:00

R1:100 Double Unders

Max Hang Power Cleans 185/125

R2:80 Double Unders

Max Hang Power Cleans

R3:60 Double Unders

Max Hang Power Cleans

R4:40 Double Unders

Max Hang Power Cleans

R5:20 Double Unders

Max Hang Power Cleans

-You won’t have much time in the first couple rounds on the Hang Cleans, so focus more on moving well and finding a style you can cycle reps with. Then in later rounds you can try to stick to that rhythm once you have more time. Don’t rush or get sloppy at any point. You should be able to complete sets of 5 at least to open each round of Cleans. Choose weight accordingly.

WELLNESS WOD (AMRAP – Rounds and Reps)

AMRAP 12

50 Single Unders

10 Hang Power Cleans 75/55

Get Strong Min 44-54 (4 Rounds for weight)

Front Rack Reverse Lunges

Every 2:30 for 10:00

10 Reps

-Alternate legs each rep. Your midline will likely be the

limiting factor over leg strength, so focus on a solid

rack position before starting the set. Keep control with

each step back and avoid bouncing the knee off the

ground.

Competitor Extra (Time)

3 Rounds

5 Rope Climbs

50/40 Calorie Row

20 Lateral Burpees Over Rower

2:00 Rest

You can try to push the pace on the Rope Climbs early

on knowing you can take the first 15-20 Calories on the

Row to bring your heart rate back in control. Then plan

on spiking it back up with the Burpees to end each

round. Use a two foot take off over the Rower, no

stepping unless you’re “modifying” the workout.