CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

400m Run

then

2 Rounds

25′ Inch Worms

10 Empty Bar Front Squats

Get Fit Min 23-53 (6 Rounds for time)

Every 5:00 for 30:00

15 50′ Shuttle Runs (25′ out and back) 15 Burpees

3 Heavy Front Squats*

-This is a long mix of conditioning and strength work today. Each round has a Shuttle/Burpee buy-in that should take around 3:00 (+/- :30), leaving you plenty of time to hit a heavy Front Squat triple out of the rack. Each round you should try to increase the weight building to a 3RM of the day. You should have time to warm up the FS before starting your first round.

WELLNESS WOD (6 Rounds for time)

Every 5:00 for 30:00

12 Shuttle Runs

12 Burpees

12 DB Front Squats (any weight)

rest remainder

Competitor Extra (AMRAP – Rounds and Reps)

AMRAP 10

100m Run

10 Chest to Bar Pull Ups

100m Run

10 Deadlift 185/135

-You can break the CTB into two quick sets, same with the DLs. Use the Runs as a recovery to keep the heart rate in control