CrossFit – Tue, Sep 5

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3:00 bike/row/ski

2 Rounds

100m Run

21 Air Squats

21 Empty Bar Push Press

Get Fit Min 20-38 (Time)

4 Rounds For Time:

200m Run

21 Wall Balls 20/14

15 Ab Mat Sit Ups

9 Shoulder to Overhead 155/105

-1:00 Rest-

18 Min Cap

-The short rest is in there to make sure you can start off each Run without a slow shuffle. We want each round to feel very intentional, and potentially

unbroken if you handle the transitions between movements appropriately.


4 Rounds For Time:

200m Run

15 Wall Balls (any weight)

12 Sit ups

9 DB Shoulder to Overhead 50/35s (or less)

1:00 Rest

​​​​​​​Get Strong Min 50-68 (6 Rounds for weight)

Back Squat

Every 2:30 for 15:00

5 Reps

-Use the first set of 5 as a tune up set so that you can hit a tough 5×5 to follow. The last rep or two of each set should always feel like a bit of a challenge. Adjust the weight as needed across each set.

Competitor Extra (Time)

“Regionals WOD 11.3”


Deadlift 315/205

Box Jumps 30/24

8 Min Cap

-Throwback to 2011 with this one! This should be

short and fast, even with the heavier weights and

taller prescribed box. If you’re not able to hold on to

the bar for 10 reps fresh, you need to adjust the

weight – at the pull will be gone and close to failure

by the end otherwise. The best times rebounded

the Box Jumps, but I don’t think that’s always smart

or necessary. Approach this piece based on how

much energy you feel like you have in the tank.