CrossFit XLT – CrossFit
Warm Up Min 0-12 (No Measure)
3 Rounds
100m Run
10 Empty Bar Kang Squats
:15 Dead Hang + Knee Tucks
Get Fit Min 23-53 (Time)
In a 30:00 window
For Time
600m Run
40 Toes to Rings
20 Front Squats 135/95
400m Run
30 Toes to Rings
15 Front Squats
200m Run
20 Toes to Rings
10 Front Squats
(18 Min Cap)
Then in remaining time
Establish a 3RM Front Squat
The first part is intentionally challenging to finish within the 18 minute cap. TTR can be changed to TTB if needed. A simple modification can also be alternating S-Leg TTR or TTB. After completing the first part or reaching the 18 minute mark, the Barbell should be moved to a rack and you’ll build to a 3RM with whatever time you have left. You should hit AT LEAST 4 heavy triples on your way to the 3RM.
3 Rep Max Front Squat (Weight)
WELLNESS WOD (Time)
In a 30:00 window
For Time
600m Run
40 Sit Ups
20 Goblet Squats 35/26
400m Run
30 Sit Ups
15 Goblet Squats
200m Run
20 Sit Ups
10 Goblet Squats
(18 Min Cap)
Then in remaining time
EMOM 12
10 Alternating Goblet Lunges
:30 Plank Hold
(rotate OTM)
Competitor Extra (No Measure)
AMRAP 10
Max Distance HS Walk
* Every break, complete 10 Parallette Push Ups
-Notice the “Quality Time” designation… this doesn’t need to be a competition. You are accumulating time under tension upside down and focusing on moving well. The HS Walks should be done in 25′ increments, you can break and rest any time. The Parallette Push Ups should be just wide enough to get your chest through, but keeping your elbows tight to the body making the reps more tricep focused. Expect your arms and shoulders to feel pretty spent even by the halfway point