CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

2:00 Bike or Row

then

2 Rounds

10 Air Squats

10 V-Ups

20 Lateral Bar Hops

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

AMRAP 10

15 Wall Balls 20/14

10 Toes to Bar

5 Hang Squat Cleans 95/65*

*Weights increase to 115/75 135/95, 155/105, 185/125, 205/135

-The Wall Balls and TTB should take :45-:60 combined each round, but no longer as we want you to have plenty of time with the heavier bars later in the workout. One of the most time consuming parts of the workout will be the weight change if you stand around too much. You should be able to hit doubles or better with every weight as you go, otherwise consider using an alternate build in weight or stick to a challenging weight when you get there.

WELLNESS WOD (AMRAP – Rounds and Reps)

AMRAP 10

15 Wall Balls (any weight)

10 Sit Ups

5 DB Hang Cleans (any weight)

Get Strong Min 40-55 (Weight)

Back Squat In 10:00

Establish a Heavy Single

then..

Complete 1 Set Max Reps at 75%

-The Heavy Single might only be around 90% or your current 1RM, and that’s totally fine! The Metcon should have your legs ready for a quick build to that single. The percentages for the “Max Sets” should be based off of the Single from today, not your 1RM. Rack the barbell a rep or two shy of failure on each set.

Competitor Extra (Time)

For Time

1000/900m Bike Erg

30 DB Front Rack Box Step Ups 50/35s 24/20″

1000/900m Bike Erg

20 DB Front Rack Box Step Ups

1000/900m Bike Erg

10 DB Front Rack Box Step Ups

1000/900m Bike Erg

14 Min Cap