CrossFit – Sun, Jan 7

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

10 Burpees


2 Rounds

10 Lateral Squats (5/side)

10 Alternating Spiderman Stretch w/ Upward Twist


10 S-Arm Alternating Sumo KB Deadlift (5/side)

Get Fit Min 20-30 (AMRAP – Rounds and Reps)


15 Russian KB Swings 70/53

3 Burpee Box Get Over 30/24″

15/6, 15/9, etc.

*Increase BBGO by 3 reps each round

*Step over for Wellness WOD

-Swings should always be two sets or less. The BBGO should be higher than normal, as you can use your hands to get over, but both feet should make contact on the top of the box.

Get Strong Min 40-56 (6 Rounds for weight)

Front Squat

In 16:00 Complete


-You have a little over 2:30 per set, but the 5s should be at a moderate weight without too much downtime. Make a jump in weight on the 4s, followed by 2 heavy triples. If you have extra time at the end, go for an additional triple…

Competitor Extra (Time)


Calorie Bike (of choice)

Thrusters 135/95

Ring Muscle Ups

16 Min Cap

-The Bike will be “fast”, the Thrusters and little slower and smooth, and the RMU should be strategic. There is no reason to sprint any part of this workout, slowing down the overall pace to minimize additional breaks and rest will pay off, especially in that round of 15…