CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2 Rounds

20 Calorie Row

20 Air Squats

:20 HS Hold

Get Fit Min 21-35 (Time)

For Time

10/8 Calorie Row

2 Strict HSPU

2 Hang Squat Cleans 155/105

10(8)/4/4, 10(8)/6/6, 10(8)/8/8, 10(8)/10/10

*14 Min Cap*

-The Row is mostly there to bring you back in control each round. The first few rounds will be pretty fast. You should be done the round of 6 prior to the 7:00 mark to have any chance of finishing this workout. If Strict HSPU are a challenge, Box HSPU or Seated DB Press are both good modifications. And of course, scale the weight as needed to avoid singles at all costs.

WELLNESS WOD (Time)

For Time

10/8 Calorie Row

3 Push Ups

3 Hang DB Cleans Cleans 35/20s

10(8)/6/6, 10(8)/9/9, 10(8)/12/12, 10(8)/15/15

Get Strong Min 44-56 (6 Rounds for reps)

6 Rounds

:40 on 1:20 off

Max Front Rack Lunge Steps

*Build up in weight if you can!

-Grab a pair of DBs or KBs and either Lunge in place or cover distance in :40. Challenge yourself to heavy, focused lunge steps. Don’t go light and try to get more reps than the athlete next to you – this is strength work!

Competitor Extra (Time)

5 Rounds

50′ Sled Push (Heavy/March)

20 Alternating Pistols

2:00 Rest

18 Min Cap

-Drive 25′ feet out, turn the sled (for a quick break) and drive it back 25′. Complete the pistols immediately following the completion of the sled push. We want some serious leg burn before starting that rest period.