CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2:00 Bike or Row

5 Inch Worms + Push Ups

20 Hollow Rocks

20 Mountain Climbers

40 Flutter Kicks

10 Supermans

Quality Time Min 16-24 (No Measure)

Push Up and Wall Walk Efficiency

-Push Ups are such a fundamental movement that athletes still do wrong so frequently. Here are a couple points of performance: Hands just outside arms, shoulders out ahead of fingers at the bottom, fingers pointing forward, elbows in at about 45 degrees or less to the body, chest and hips rise and fall together. Common faults: Hands too wide, elbows flare out, hips sag, only the chest lifts and falls. On the Wall Walk, just focus on taking as few steps as possible both up and down. After laying flat, your starting position should be either hands and knees or downward-facing dog.

Get Fit Min 32-52 (AMRAP – Reps)

4 Rounds

1:00 Burpees to 6″ Target

1:00 Wall Walks

1:00 Calorie Row or Bike

1:00 Push Ups

1:00 Rest

-The order of the movements will likely have an effect on the next up. The Burpees will take your triceps away from your ability to stabilize the Wall Walk as well, both will make the Push Ups harder down the road, and not to mention the high heart rate makes it even more challenging. Do your best to strategize and pace things out, giving you an opportunity to gather reps at each station.

Competitor Extra (Time)

For Time

30-20-10

GHD w/ Medball 20/14

Bench Press 155/105

-Break up either movement as needed. This should be as much about quality as it is “for time”. Make sure to rack the bench press long before reaching failure.