CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

:30 Plank Hold

:15 Push Ups

:15 Mountain Climbers

Get Fit Min 20-40 (AMRAP – Rounds and Reps)

AMRAP 20

200m Run

5 Strict HSPU

1 Barbell Complex 185/125

(2 Power Clean + 2 Hang Squat Clean + 2 Front

Squats)

-Instead of sHSPU that athlete can perform seated DB Press. The Barbell Complex should be Unbroken, so weights will need to be modified for most. Pick a weight that can be maintained across the entire 20 minute workout. Use the Runs to recover or push as needed.

WELLNESS WOD (AMRAP – Rounds and Reps)

AMRAP 20

200m Run

5 Push Ups

1 Double DB Complex 35/20s

(3 Power Cleans + 3 Hang Squat Cleans + 3 Front

Squats)

Get Strong Min 45-55 (Weight)

Clean Complex

In 10:00 establish a Heavy Single of:

1 Power Clean + 1 Hang Squat Clean + 1 Front

Squat

-You are basically getting a 5 minute rest before continuing a similar lifting pattern as the workout. You should have 4-6 shots at this complex in 10 minutes. This second part is also optional, if you have a bigger class for the holiday and only want to do part 1, there’s nothing wrong with that!

Competitor Extra (Time)

For Time

20 Bar Muscle Ups

1 Mile Run

20 Bar Muscle Ups

20 Min Cap

-Don’t be afraid to push for bigger BMU sets to get through your first 20 reps fast. Your arms and grip will have plenty of time to recover on the Run. The Run pace however, should not be “recovery”. It should be challenging though somewhat sustainable. Expect a high heart rate on the second set of 20 BMU, this is where the real work begins.