CrossFit – Thu, Jan 4

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

4 Rounds

:30 on :30 off

Row for Calories – increase effort each round


2×10 (per side)

Lateral Box Step Ups

Get Fit Min 18-40 (Time)


Calorie Row

S-DB Box Step Up 24/20″ 50/35

22 Min Cap

-Scaled is 80% of the Calories (40/32/24/16/8). You can hold the DB any way you prefer on the Step Ups, just open your hips fully at the top and try to share the work between each leg.

Quality Time Min 48-56 (AMRAP – Rounds and Reps)


50′ Lunge Steps (bodyweight)

50′ DB or KB Farmers Carry AHAP

-If you’re short on DBs or KBs or just don’t have substantial weight, “plate pinch” carries work really well and tax the grip fast

Competitor Extra (Time)

6 Rounds

250m Row

15 GHD Sit Ups

Rest 1:00

-If you don’t have regular exposure to the GHD, knock the reps down to 10 per round to build up a tolerance to this very demanding movement. Also, try to make sure you’re improving your GHD technique and being as efficient as possible. Seek feedback if you’re able.