CrossFit – Fri, Nov 24

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


Snatch Barbell Drills

Get Fit Min 22-52 (Time)

In a 30:00 Window:

200 Double Unders

20 Squat Snatch 115/75

-2:00 Rest-

150 Double Unders

15 Squat Snatch 135/95

-2:00 Rest-

100 Double Unders

10 Squat Snatch 155/105


Establish a Squat Snatch single in remaining time

-The volume actually isn’t crazy high in the workout, but

the movements, rep scheme, and weights may seem

daunting. With that in mind, modifying from the start is

very important. Double Unders can become 1.5x

Singles. Snatches can and likely should be singles

from start to finish for most athletes. You should not be

failing reps at your heaviest weight, though you might

take a little time between reps. Focus on set up from

the floor each rep no matter the weight to stay

consistent and prevent your low back from too much



WELLNESS WOD (AMRAP – Rounds and Reps)


300 Single Unders

40 Alternating DB Snatch 35/20

225 Single Unders

30 Alternating DB Snatch

150 Single Unders

20 Alternating DB Snatch

Max Calories on Machine of Choice in remaining time

Competitor Extra (No Measure)


15 DB Box Step Overs 24/20″ 50/35s

15/12 Calorie Ski

15 Chest to Bar Pull Ups

-The biggest opportunity for rest is in the CTB minute

window. If you can knock those 15 reps out in 1-2 quick

sets you’ll have a little time to reset your grip and lower

your heart rate a bit.