CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

:60 Steady Row

:30 Tall Plank Hold

Quality Time Min 16-24 (No Measure)

GHD/V-Up/Ab Mat Sit Up Efficiency

-Spend time getting familiar with the GHD, how to set it up, and how to perform reps correctly by using the quads to fire the hips and sit up. Perform a very small dose of reps (2-3 sets of 5-10 reps) especially for inexperienced athletes. If no GHD is available for class, practice the QF standard for V-Ups (hands and feet leave floor at the same time, hands touch feet, legs and feet remain together) 3-4 sets of 5-10 reps. Lastly, the correct way to do an Ab Mat Sit Up is by keeping the hips on the ground throughout – almost nobody does these correctly, both defeating the purpose of the mat and leading to the rub/burn on the lower back.

Get Fit Min 34-54 (AMRAP – Rounds and Reps)

5x AMRAP 3 / 1:00 Rest

20/16 Calorie Row

20 Wall Balls 20/14

Max V-Ups or Sit Ups

-The Row & Wall balls should take roughly a minute with transitions, leaving you around a minute to accumulate V-Ups. If you’re not getting at least :30, scale the rep scheme back by a couple reps per movement, or maybe even use a lighter wall ball! Pick up were you left off. Score is total rounds+Reps.

WELLNESS WOD (5 Rounds for time)

Every 4:00 for 20:00

16/12 Calorie Row

16 Wallballs (any weight)

16 Ab Mat Sit Ups

Competitor Extra (Time)

Run 3mi

-Try to increase your pace a bit each mile. Start out very comfortable and build gradually.