CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

10 Lateral Squats

10 Barbell Good Mornings

100m Run (increasing intensity across rounds)

Get Fit Min 20-45 (5 Rounds for time)

Every 5:00 for 25:00

400m Run

12 Deadlift 225/155

12 Alternating Pistols

-Real effort should be applied to each Run. The Deadlifts should be completed in 2 sets or less, as these are setting you up for your heavy singles to follow. The single leg work can be done with any appropriate modification (counterbalance, horizontal band, box assist, foot wrapped around calf, etc..). Every athlete should have a minute to rest or more each round.

WELLNESS WOD (5 Rounds for time)

Every 5:00 for 25:00

400m Run

12 KB Sumo Deadlift 70/53

12 Air Squats

Get Strong Min 47-55 (8 Rounds for weight)

Deadlift EMOM 8

1 Rep

-Athletes have about 2 minutes to rest following the time cap on the metcon before starting their first single. Weight should build gradually across each rep, with the last 2-3 being a good challenge. Each rep should be lowered back to the ground with control.

Competitor Extra (Time)

For Time

10 Wall Walks

50 Toes to Bar

10 Wall Walks

11 Min Cap

-General strategy would be something like: Smoother controlled WW reps to start. Chunks of TTBs with breaks long before major fatigue or failure sets in. Then the last 10 WW can be high speed or survival mode depending on what’s left in the tank