CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2:00 Steady Bike

then

3 Rounds

3 Inchworms

10 KB RDLs

10 Lateral KB Hops or Side Shuffles

Get Fit Min 20-37 (AMRAP – Reps)

AMRAP 3

15 Box Jump Overs 24/20″

15 KB Swings 53/35

Max Calorie Bike (or machine of choice)

-1:00 Rest-

AMRAP 5

30 Box Jump Overs

30 KB Swings

Max Calorie Bike

-1:00 Rest-

AMRAP 7

45 Box Jump Overs

45 KB Swings

Max Calorie Bike

-Each round you’ll likely earn a little more time on

the Bike to accumulate Calories. Don’t push so

hard in the first two AMRAPs that you feel flat on

the last 7 minutes. Save that final burst of energy to

dig deep and finish the last Bike interval with some

serious effort, like you’re racing to the finish. Set

yourself up for that ability throughout the entire

piece. This might mean you should break up the KB

Swings strategically and find a comfortable rhythm

on the BJO.

Get Strong Min 44-56 (4 Rounds for weight)

Back Rack Reverse Lunge

4 Rounds

1:00 on 2:00 off

“Max Reps at desired weight”

-The goal is to keep the bar on your back for the full

1:00 each round. Your pace will be determined by

the weight you choose and your effort. A good place

to start is about 50% of your BW, then adjust from

there based on an endurance or strength goal.

Endurance would be higher rep at light weights,

strength would be fewer challenging reps at higher

weights.

Competitor Extra (Time)

3 Rounds

400m Run

30 GHD Sit Ups

10 Deadlift 335/225

-This is a play off of a 2016 Regionals workout. The

GHD volume is lower and so is the weight on the

Deadlift bar, although I did add a few extra reps

each round. If you cannot safely complete the

Deadlifts in 3 sets or less each round, you need to

scale the weight back. Don’t pull sloppy singles

following a ton of GHD Sit Ups, that could be a

recipe for a rough rest of the week.

17 Min Cap