CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

21-15-9

Air Squats

KB Sumo DL

Box Step Ups

Get Fit Min 20-40 (4 Rounds for time)

Every 5:00 for 20:00

15 Alternating Pistols (or Air Squats)

15 KB Swings 53/35

15 Push Ups

15 Box Jump Overs 24/20″

15 Pull Ups

-To make sure you can do this workout as written, you need to be able to average better than 1:00 per movement. You also probably want at least :30-:60 rest in each 5 min window as well. If you are the type to cycle things “more deliberately” consider doing 12s instead of 15s

WELLNESS WOD (4 Rounds for time)

Every 5:00 for 20:00

15 Air Squats

15 KB Swings 35/26

15 Push Ups

15 Box Jump Overs 20″

15 Pull Ups (any variation)

Get Strong Min 45-57 (5 Rounds for weight)

Front Squat

In 12:00 Complete

5-4-3-2-1

-This is a low volume session, but that doesn’t mean you can’t get a decent set at 3, 2, and 1. Take some decent jumps based on feel.

Competitor Extra (No Measure)

Hip Extensions

5×12

+

Pendlay Row

5×10

+

GHR

5×6-8

-Rest as needed and superset if possible. Make sure you know the difference between the Hip and Back Ext, Pendlay Row vs Bent Over Row, and GHRs vs Nordics…