CrossFit – Wed, Jan 3

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

3 Rounds

15 Air Squats

10 Med Ball “Slams”

5 Jumping Pull Ups w/ tempo negative

Get Fit Min 20-30 (AMRAP – Rounds and Reps)


15 Wall Balls 20/14

3 Bar Muscle Ups

-Wall Balls should be done in UB sets throughout the first few rounds

– choose your WB accordingly. If Muscle Ups are not happening, choose a progression like jumping or banded BMU if you’re close. Otherwise 6 Strict Pull Ups will be a fine substitute and should take a similar amount of time.

WELLNESS WOD (AMRAP – Rounds and Reps)


15 Wall Balls (any weight)

6 Horizontal Ring Rows (make them challenging)

Get Powerful Min 41-56 (Weight)

Split Jerk


1 Rep


5:00 to establish a Heavy Single

-The EMOM is simply to have time to drill reps and foot work. You’ll build gradually across that time. If you’re going light enough you can make it a Power Clean and Split Jerk from the floor until it gets heavy. Once you get to the 5:00 window you should have 2-4 decent attempts out of the rack.

Competitor Extra (4 Rounds for reps)

4 Rounds

3:00 on/3:00 off

20 Alternating Pistols

20 Alternating Lunge Steps

Max Calorie Row in remaining time

-One approach to this workout would be to try and be as consistent as possible on both the Pistols and Lunge pace, allowing a built-in effort and calories across all 4 rounds on the Rower – think negative splits