CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

20 Lateral Bar Hops

10 RDLs

20 Mountain Climbers

10 Muscle Cleans

10 Burpees

10 Strict Press

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

AMRAP 10

Climb the Ladder

2 Power Cleans 135/95

2 Shoulder to OH

2 Lateral Bar Burpees

4/4/4, 6/6/6, etc..

-Singles on the Cleans will likely keep your heart rate in

control for longer. On that last Clean you want to be

ready to hit a chunk or all of the Sh to OH reps, either

using a Push Press or Push Jerk. The lateral Bar

Burpee allows you to move a bit faster as you don’t

have to travel far and you can stay low back and forth

over the bar.

WELLNESS WOD (AMRAP – Rounds and Reps)

AMRAP 10

Climb the Ladder

4 S-DB Hang Clean and Jerk 35/20

2 Lateral DB Burpees

8/4, 12/6, etc..

switch arms anytime

Get Strong Min 40-55 (7 Rounds for weight)

Bench Press or Floor Press

Every 2:30 for 15:00

10 Reps

-Lots of options to make this happen, if you have

enough benches and racks, then it’s pretty straight

forward. Otherwise you could have everyone do a floor

press variation focusing more on the tricep press than

the chest. Another great option is DB Bench/FP – You

can use heavier medballs to bridge on with your upper

back, then complete BP sets of 10 w/ the DBs

Competitor Extra (Time)

For Time

800m Run

10 Strict HSPU

10 Strict HSPU w/ 2″ Deficit

10 Strict HSPU w/ 4″ Deficit

800m Run

12 Min Cap

-As far as the strict HSPU go, there will be a huge

spectrum in abilities here across the different athletes

that take this one. I expect some to complete 3×10 UB,

while others break the first set of 10 into multiple sets.

Play the strategy to your abilities and don’t be afraid to

modify as needed to complete the full volume in the 12

minute cap. 800’s should take 4:00 or less, leaving

about 4:00 for HSPU – plan accordingly