CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

100m Run

15 Empty Bar Front Squats

100m Run

15 Strict Press

100m Run

15 Thrusters

Get Fit Min 22-34 (Time)

For Total Time:

3 Rounds

15 S-DB Box Step Overs 50/35 24/20″

5 Ring Muscle Ups

-2:00 Rest-

3 Rounds

200m Run

10 Thrusters 135/95

12 Min Cap

-Everybody needs to be set up for success. We want each piece to be done in 5 minutes or less. DB Steps Overs should be UB and the Muscle Ups (or Pull Up variation) should be 2 sets or less. The Runs should be a competitive pace but not so fast that you can’t fight through the Thrusters UB each round. This is not easy to finish in under the cap, so again – make sure to set yourself up!

(WELLNESS WOD (No Measure)

3 Rounds

15 S-DB Box Step Overs 35/20 20″

5 Strict Pull Ups (any variation)

2:00 Rest

3 Rounds

200m Run

10 DB Thrusters 35/20s

3RM Push Press (Weight)

Get Powerful 42-56

Push Press

In 14:00 establish a 3RM

-While you’re building early on, try to cycle the barbell by receiving the bar in the dip position and going straight back up. Your dip/drive needs to be perfect as the weight gets heavier. This should be the biggest point of performance.

Competitor’s Extra (Time)

“JT”

21-15-9

Handstand Push Up

Ring Dip

Push Ups