CrossFit – Fri, Nov 3

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2:00 Bike


3 Rounds

10 Kip Swings

8 Push Ups

6 Strict Press w/ Bar

Get Fit Min 20-35 (AMRAP – Rounds and Reps)


10-1 Pull Ups

Shoulder to OH 115/75

Then 1-2-3-4…etc

Chest to Bar

Shoulder to OH 155/105 –

You should be able to knock out bigger sets of both Pull Ups and SH to OH on the 10-1 portion of the workout. Once you finish, you’ll add weight and complete the second part – climbing back up the ladder until time runs out.


For Time


Horizontal Ring Rows

DB Shoulder to OH 35/20s

Get Strong Min 44-56 (6 Rounds for weight)

Push Press

In 12:00

Complete 5-5-3-3-3-3

-Keep it simple. Focus on that short, powerful, upright, dip/drive. All sets should be “working sets”, heavier than your bar in the metcon from the start.

Competitor Extra (Time)

4 Rounds

15/12 Calorie Echo/AAB

10 Burpees

5 Sandbag to Shoulder 150/100

1:00 Rest

14 Min Cap

-This should not take 14 minutes if you approach it correctly. Close to a sprint on the Bike followed by 10 regular old Burpees. Then you should attack that Sandbag knowing you have a full minute to breathe before starting the next round. We expect rounds to get much slower as you go, but the first couple should be fast!