CrossFit – Mon, Nov 20

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

100m Run

10 KB RDLs

10 Kip Swings

Get Fit Min 18-32 (Time)


3 Rounds

400m Run

21 KB Swings 53/35

12 Pull Ups

-14 Min Cap

-An absolute classic CrossFit benchmark, with a big

emphasis on your willingness to Run hard and still be

able to move through some of the simpler movements

with efficiency. KB Swings should be done in 2 sets or

less. Pull Ups can range from unbroken sets to small

kipping sets to get them done. If you CAN do this RX

today, you should give it a try and see where you stack

up against past performance or give yourself

something to reflect on in the future.


3 Rounds

400m Run

21 KB Swings (any weight)

12 Pull Ups or Ring Rows

14 Min Cap

Get Powerful Min 41-55 (4 Rounds for weight)

Push Press

In 14:00 Complete


-The 5s are about technique and smooth cycling. Your

front rack and dip/drive can ALWAYS improve, make

that the focus. This will help ensure the same bar path

and quality of movement as the weights get heavier on

the smaller sets and singles to come.

Competitor Extra (AMRAP – Rounds and Reps)


3-6-9-12, etc..

Calorie Row

Sumo Deadlift High Pull 95/65

10 Min Cap

-Same calories for Men and Women today, I’m not sure

who that makes it worse for… This should be high

speed, with attempts at big unbroken SDLHP set. You

don’t have to go UB, but you should be encouraged to