CrossFit – Mon, Nov 6

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2 Rounds

10 S-Leg Box Step Ups

10 Barbell RDLs

5 Lateral Bar Burpees

Get Fit Min 20-34 (AMRAP – Rounds and Reps)

“Ship Wrecked”

Every 2:00 Until Failure

8 Burpee Box Jumps 24/20″

8 Power Cleans 135/95

Increase Power Clean Reps by 2 per round

8/8, 8/10, 8/12, etc…

-This is Jump Ship’s flagship benchmark WOD! top scores get into the 20’s+ on the Power Cleans. Try to pace and stay relaxed through the first few rounds, then build the intensity as you go. If you come out too aggressive, you’ll likely fall apart a round or two sooner than you have to. The two ways to modify this to get at least 10 minutes + is to only increase the PC reps by 1 each round OR modify the weight back significantly to allow for bigger sets.

WELLNESS WOD (AMRAP – Rounds and Reps)

Every 2:00 Until Failure

8 Burpees

8 Hang DB Power Cleans 35/20s

Increase Hang Power Clean Reps by 2 per round

8/8, 8/10, 8/12, etc…

Get Powerful Min 42-54 (8 Rounds for weight)

Clean and Jerk Complex

2 Cleans + 2 Jerks

Any Style

Every :90 for 12:00

1 Complex

-You complete both Cleans THEN both Jerks. Cleans can be T&G or drop and reset, but the Jerks should be back to back. Start light and build across the 10 sets.

Competitor Extra (AMRAP – Reps)

Every 2:00 for 10:00

500/450m Bike Erg

Max Ring Muscle Ups

-Score is total Muscle Ups across the 5 Rounds. There is no built in rest so plan your transitions wisely to avoid losing time