CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2 Rounds

10 Hollow Rocks

10 Superman

10 Barbell RDL

then

15 Lateral Bar Burpees

Get Fit Min 20-30 (AMRAP – Rounds and Reps)

AMRAP 10

5 Deadlift 135/95

3 Lateral Bar Burpees

5 Hang Power Cleans 135/95

3 Lateral Bar Burpees

-The simplicity of this workout will have you moving for 10 minute straight no matter what. The question will come down to what sort of pace you want to try and hold. Both Deadlifts and HPC should be UB throughout, so choose a weight that allows for that.

WELLNESS WOD (AMRAP – Rounds and Reps)

AMRAP 10

5 DB Deadlift 35/20s

3 Burpees

5 DB Hang Power Cleans 35/20s

3 Burpees

Get Strong Min 42-54 (4 Rounds for weight)

Deficit Deadlift

Every 3:00 for 12:00

10 Reps

-Stand on a 1-3″ plate (if your Deadlift form is near perfect) and extend the normal DL range of motion. Deficit Deadlifts help you solidify a stronger bottom position from the floor – however, they’ll force you to have control in both directions and keep the weight a bit lighter than you’re used to.

Competitor Extra (AMRAP – Reps)

Every 2:00 for 20:00

250/200m Row

1 Max Set of Muscle Ups*

-The Muscle Ups should be Ring, but Bar is acceptable if you don’t have capacity on the rings quite yet. If you don’t have muscle ups at all you can work on drills or just Strict Pull Ups instead. If you have some Muscle Ups but less than 3 at a time, complete max reps in :30-:40 then give yourself enough time to transition back to the Rower for the next round. Try to push a consistent yet somewhat challenging pace on the Row each interval, even as fatigue sets in.