CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

4 Rounds

:30 on :30 off Bike for Calories increase intensity each effort

Get Fit Min 20-37 (AMRAP – Rounds and Reps)

AMRAP 8

10/7 Calorie Bike

10 Push Press 95/65

10 Box Jump Overs 24/20″

-Rest 2:00-

Metcon (Time)

For Time:

30/21 Calorie Bike

30 Push Press 95/65

30 Box Jump Overs 24/20″

*17 Min Cap*

-You’ll want to find a steady pace for the 8 Min AMRAP, but once the AMRAP ends and the rest period is over, you should turn up the intensity to finish the chipper portion as fast as you can.

WELLNESS WOD (AMRAP – Rounds and Reps)

AMRAP 8

10/7 Calorie Bike

10 DB Push Press 35/20s

10 Box Jumps

-Rest 2:00-

For TIme

30/21 Calorie Bike

30 DB Push Press

30 Box Jumps

Get Powerful Min 44-56 (8 Rounds for weight)

Push Press + Push Jerk Every :90 for 12:00

2+2 Reps

*Build across sets*

-The limiting factor will obviously be your Push Press, but that doesn’t mean this won’t get challenging on those last two reps. Keep the strong dip drive, but as that fades get ready to push yourself under the bar fast!

Competitor Extra (No Measure)

6 Rounds :30 on :30 off

-Max Crossover Single Unders

-Max Russian KB Swings 70/53

-We do Russian KB Swings for two reasons. First, when done right they are typically more “explosive” than the American Swing. And with that, they become more metabolically demanding. You also cycle more reps with the range of motion cut down. :30 is a brutal amount of time to perform heavy Russian swings. The Jump Rope is just in there to work on skills under fatigue