CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2 Rounds

10 Air Squats

10 Kip Swings

then

200m Run

then

2 Rounds

10 Front Squats

10 Strict Press

5 Pull Ups

Get Fit Min 20-32 (Time)

For Time

3 Rounds

30 Thrusters 75/55

20 Pull Ups

12 Min Cap

-You don’t need to complete any of the Thruster sets UB, but you’re more than welcome to try. Pull Ups can be broken up into several small sets to keep the heart rate in control. This should be approached like a fast workout and I expect many to go sub 10 minutes

WELLNESS WOD (Time)

3 Rounds

20 Thrusters (any empty bar)

15 Pull Ups /Ring Rows(any variation)

Get Powerful Min 40-56 (No Measure)

Squat Clean + FS

EMOM 8

1 Squat Clean + 1 Front Squat

Then..

Every 2:00 for 8:00

1+1

-Just focus on the Squat Clean as if it were singles. Once you stand up you’ll just add an additional FS to make it a mini complex. Increase weight as you feel comfortable.

Competitor Extra (Time)

3 Rounds

30 GHD Sit Ups

20 (50′) Shuttles

10 Front Squats 205/145

-2:00 Rest-

20 Min Cap

-If you’re inexperience or under exposed to GHD volume, consider scaling the total number of reps back from 30 per round to 15-25 per round instead. The Shuttles should take between 2-3 minutes and the Front Squats should be 1-2 challenging sets only