CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

21-15-9

Up-Downs

Jumping Squats

Hollow Rocks

Get Fit Min 20-34 (Time)

Follow these rounds until 80 Burpees are

completed

From 0:00-3:00

30 Alternating DB Snatch 50/35 Max Burpees

From 3:00-6:00

25 Alternating DB Snatch 50/35

Max Burpees

From 6:00-9:00

20 Alternating DB Snatch 50/35

Max Burpees

From 9:00-Finish

15 Alternating DB Snatch 50/35

Max Burpees

14 Min Cap

-You want to chip away at the Burpees in your remaining time each round, but don’t go too hard in the first couple rounds to the point where you end up standing around. Smooth is fast, turn it on at the end and try to finish under the cap. You should be able to do more than half your Snatches UB each round, choose your DB accordingly.

WELLNESS WOD (AMRAP – Rounds and Reps)

AMRAP 14

10 Alternating DB Snatch 35/20

2 Burpees

10/4, 10/6. 10/8, etc…

Get Strong Min 41-56 (Weight)

Back Squat

Every 2:30 for 15:00

Complete a set

3-3-2-2-1-1

-Use the 3s to help your body and mind switch gears from fast Burpee and light snatches to moving heavy weights. The 2s and 1s should all be challenging sets.

Competitor Extra (AMRAP – Rounds and Reps)

AMRAP 20

2 Legless Rope Climbs

15 Front Squat 95/65

20/16 Calorie Row

-If you’re confident with your Rope Climbs, climb hand over hand back down to get some extra time under tension. If you’re still trying to build endurance, try to come down efficiently with minimal grip usage. FS should be UB each round or maybe 2 sets… The Row pace needs to be dictated by how in control you’re able to keep your heart rate.