CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

Dynamic WU:

25′ Knee Pulls

25′ Quad Pulls

25′ Lunge Steps

25′ Lateral Squats

25′ High Knees (x2)

25′ Butt Kicks (x2)

25′ Duck Walk

25′ Inch Worms

25′ Spiderman Stretch

Get Fit Min 19-39 (Time)

For Time (20 Min Cap)

10/8 Calorie Bike, Row, or Ski

10 Bar Facing Burpees

10 Front Squats 115/75

-1:00 Rest-

20/16 Bike, Row, or Ski

20 Bar Facing Burpees

20 Front Squats

-1:00 Rest-

30/24 Bike, Row, or Ski

30 Bar Facing Burpees

30 Front Squats

-This is not a super high intensity piece, yes you’re

heart rate will be elevated – but it should only be to a

level that can be mostly sustained. That means you

have to avoid falling into the sprint trap on the smaller

sets to start. Pace from the beginning and build in the

volume with control.

Get Strong Min 45-57 (4 Rounds for weight)

Back Squat

4 Sets

1:00 on / 2:00 off

6 Reps*

*1 Rep every :10

-Each “set” you’ll choose a weight you’re willing to have on your back for close to a full minute.

Every :10 you’ll complete 1 rep at that weight. Then take 2:00 off to recover and make weight adjustments as needed. The last round or two should be a battle!

Competitor Extra (AMRAP – Rounds and Reps)

AMRAP 10(Climb the Ladder)

2 Wall Facing HSPU (strict)

2 DB Squat Cleans 50/35s

4/4, 6/6, 8/8, etc..

-You can break up the WF HSPU as much as you

need. You can also get into position any way you would

like on the wall (doesn’t need to be from a wall walk).

The DB Squat Cleans can touch the floor outside or

between the feet