CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

4 Rounds :15 on :15 off

Air Squats

Hollow Rocks

Burpees or Up/Down+Broad Jump

Get Fit 18-36 (AMRAP – Rounds and Reps)

AMRAP 18

10 Wall Balls 20/14*

10 Toes to Bar

15/10 Calorie Echo/AAB

*Add 10 Wallballs each round

-Wall Balls increase by 10 reps each round but other movements stay the same (10/10/15, 20/10/15, etc..). If there are not enough bike athletes can Row or Ski (15/12 calories) – they can also run 200m in place of calories

WELLNESS WOD (AMRAP – Rounds and Reps)

AMRAP 18

10 Wall Balls (any weight)

10 Sit Ups

10 Calorie Echo/AAB

Get Powerful Min 45-57 (Weight)

Every 3:00 for 12:00

10 Unbroken Touch & Go Power Cleans

-The first two sets should be cycling straight through w/ o stopping at the hip or shoulder. The last two should be heavy and can include pauses where needed, just not on the floor.

Competitor Extra (Time)

4 Rounds (12 Min Cap)

15 DB Thrusters 50/35s

15 HSPU on DBs (same pair)

-We love this combination of movements. Thrusters and HSPU are incredibly similar, one it just upside down. But coupling them together forces you to be efficient in both to avoid breaking down on either or dealing with an uncontrollable heart rate spike. Use those legs and hips fully on the Thrusters before the press, same goes on the HSPU kip. Break up sets as needed.