CrossFit – Tue, Nov 21

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)


10 Air Squats

4 Burpees

10 Lunge Steps

4 Burpees

Get Fit Min 19-34 (Time)

For Time

75 Wall Balls 20/14

30 S-DB Overhead Lunges 50/35

50 Wall Balls

20 S-DB Overhead Lunges

25 Wall Balls

10 S-DB Overhead Lunges

15 Min Cap

-Your legs will be working non-stop but it’s most likely

your shoulders become the limiting factor here. Break

the WB up long before that feeling of approaching

failure starts to set in. The S-DB OH Lunges are in

place and can be a forward or reverse step. Split the

reps between arms close to evenly, and switch as often

as you would like. You’re half way done after the first

round, so try to make sure you’re going to finish that

long before the halfway mark to the time cap.


For Time

60 Wall Balls (any weight)

30 S-DB Lunges 35/20 (hold any way)

40 Wall Balls

20 S-DB Lunges

20 Wall Balls

10 S-DB Lunges

Get Strong Min 41-56 (5 Rounds for weight)

Back Squat

Every 3:00 for 15:00

5 Reps

-Complete 2 sets of 5 at your “opening weight” (not a

warm up weight), 2 sets at a working weight, then 1

challenging set of 5 to finish up

Competitor Extra (Time)

For Time

250/200 Calorie Bike Erg

Every 2:00 until completion (inc 0:00)

10 Toes to Bar

24 Min Cap

-This is a longer aerobic piece, where you need to find

a pace that you can maintain just out of your comfort

zone. The TTB should be UB for as long as possible,

and your transitions between the bike and bar should

be lightning fast