CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

Dynamic WU:

25′ Knee Pulls

25′ Quad Pulls

25′ Lunge Steps

25′ Lateral Squats

25′ High Knees (x2)

25′ Butt Kicks (x2)

25′ Duck Walk

25′ Inch Worms

25′ Spiderman Stretch

Quality Time Min 16-25 (No Measure)

Freestanding HS Hold Practice

-Simple Progression: Kicking up and holding on wall, pulling one foot, then two off the wall. Can try the same in the nose and toes position (wall facing). Use a tall horizontal band across the rig at shin level for spotter. Spotter on the floor w/ pvc pipe. Practice solo on floor.

Get Fit Min 34-53 (AMRAP – Reps)

AMRAP 3

200m Run

10 DB Box Step Up 24/20″ 50/35

Max Alternating DB Snatch

-2:00 Rest-

AMRAP 5

400m Run

25 DB Box Step Up

Max Alt DB Snatch

-2:00 Rest-

AMRAP 7

600m Run

40 DB Box Step Up

Max Alt DB Snatch

-You just have to pace the workout to allow for about :60 per 100m run (can be a little slower or faster), and about 15-20 Box Step Ups per minute. This should allow you to move through the DB Snatches with plenty of time to accumulate reps!

WELLNESS WOD (AMRAP – Reps)

AMRAP 3

200m Run

10 DB Box Step Up 20″ 35/20

Max Alternating DB Snatch

-2:00 Rest-

AMRAP 5

400m Run

25 DB Box Step Up

Max Alt DB Snatch

-2:00 Rest-

AMRAP 7

600m Run

40 DB Box Step Up

Max Alt DB Snatch

Competitor Extra (Checkmark)

6 Rounds – For Completion

10 Seated DB Arnold Press (Heavy but UB)

8 S-Leg Hip Extensions (alternate side each round,

3/side)