CrossFit XLT – CrossFit

Metcon (No Measure)

Warm Up Min 0-12

1:00 on Machine

:30 Dead Hang

1:00 on Machine

:30 Kip Swings

1:00 on Machine

:30 Strict Pull Ups

Get Min 18-42 (AMRAP – Rounds and Reps)

Every 2:00 Until Failure (24 Min Cap)

12/9 Calorie Bike, Ski, or Row

5 Strict Pull Ups*

*Add 1 Pull Up to each round until failure or cap

-Even though this is a “to failure” workout, you want to

set yourself up to get at least 8 out of the possible 12

rounds in before reaching your limit. You should be

willing to push the machine to finish in under 1:00 each

time, then chip away at your strict pull up/ring rows/

assisted pull ups until the fatigue becomes a bit too

much.

WELLNESS WOD (Checkmark)

Every 2:00 for 16:00

12/9 Calorie Bike, Ski, or Row

8 Strict Pull Ups/Ring Rows

Metcon (AMRAP – Rounds and Reps)

Quality Time 48-55

AMRAP 7

10 DB Floor Press

10 V-Ups

-Athlete picks the weight on the Floor Press, hopefully

something that can be done for multiple UB sets of 10

reps. Use the QF standard of touching your feet on

each V-Up rep

Competitor Extra (Checkmark)

DBL KB Front Rack Lunge

100′ x 4

*At least 50′ increments UB

You pick KB weight

-Rest 3:00-

-This will end up being more taxing on the upper body

and midline than your legs. Your legs will feel it bad two

days later :)… Challenge yourself a bit here