CrossFit – Wed, Aug 23

CrossFit XLT – CrossFit

Metcon (No Measure)

Warm Up Min 0-12

3 Rounds

25′ Bear Crawl

10 Hand Release Push Ups

100m Run

Get Fit Min 18-37 (AMRAP – Reps)

Every 2:00 for 8:00

200m Run

Max Burpees to 6″ Target in remaining time

-Rest from 8:00 – 11:00-

Every 2:00 for 8:00

200m Run

Max HSPU in remaining time

Score is total Burpees + HSPU.

19 Min Total Workout

-The Run/Burpee combo is very straightforward, but will cause quite a bit of fatigue going into the bigger sets of HSPU on the second couplet. Make sure your kip is super efficient and don’t rely on your press to be there.


4 Rounds: 19 Min Cap

200m Run

15 Burpees

-Rest 3:00-

4 Rounds

200m Run

15 Hand Release Push Ups

Get Strong Min 45-55 (Checkmark)

Weighted Pull Ups


1 Set Weighted Strict(ish) Pull Ups (4-10 reps)

-I say strict-ish because I want you to focus mostly on the pull with the extra weight. A small kip or hip pop is fine to finish out a set. You can put DBs between your legs/feet to make it happen. You can also use a weight vest or hang weight from a belt. Those without strict PU should use the minimum assist needed to get a decent set each minute

Competitor Extra (AMRAP – Rounds and Reps)


100m Farmers Carry 70/53s

5 Sandbag over Shoulder 150/100

100m Sandbag Bearhug Carry

5 Sandbag over Shoulder

-This is the perfect workout to SCALE UP if you have the equipment. I have no issue with you challenging yourself with heavier carries (and even SB cleans) if you can handle the prescribed weights well. Only goal is to try and stay loaded and moving for the majority of the AMRAP